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I teach senior fitness classes in my community. I work with one particular group of older adults in an assisted living facility where the youngest member is 82 years old. This group consistently does fall risk reduction exercises and I have the opportunity to educate them about any and everything related to falls; from nutrition to medication to how to get up if you fall.
One lady recently came to class with a black spot on her forehead. When I asked her what happened, she told me she fell in her apartment while making the bed. She was angry with herself for tripping over the bedspread but she was so thankful for the class demonstrations I have been giving about what to do if you fall. She said that my instructions helped her get up safely plus the fact that she is stronger and more flexible since she has been doing her weekly exercises to reduce the risk of a fall.
Accidents happen. A fall is an accident. The best way to prevent a fall is to do exercises that enable you to remain strong and flexible. And don’t forget to practice your balance skills! Here’s what I tell my older adults to do, should they fall:
1. Relax. Whatever you were doing before you fell can wait. Focus on your body and be aware of pain.
2. Once you realize where you are, extend one arm overhead. Bend the opposite knee.
3. Roll over to the side that you have your arm extended overhead. If you have your right arm extended overhead and your left knee bent, roll to the right.
4. Allow the bent knee to touch the floor.
5. Take a deep breath and push yourself up to your hands and knees.
6. From there, crawl to the closest chair, sofa, or bed to pull yourself up.
I will explain how to get up if there aren’t any surfaces nearby but that is a little more complex and definitely requires strength and flexibility. If you think about it, our everyday movements require strength and flexibility, not to mention balance. Please remember to Take 5 to Exercise each day so you can get yourself up if you fall.
The Fall Prevention Lady
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