⚠️ Falls: The Silent Epidemic
Falls — the leading cause of injuries among older people. ~30 % >People aged 65 experience a fall every year.
Risk factors: muscle weakness, impaired balance, vision problems, medications, home environment hazards.
Good news: regular balance training reduces the risk of falls!
🧘 Balance Exercises at Home
Daily, 5–10 min. Keep a chair or wall nearby for support.
1. Standing on one leg: hold onto a chair → after 10 sec. switch → increase to 30 sec. → without support.
2. Walking in a straight line: heel to toe, 10 steps forward, 10 backward.
3. Standing up without hands: sit down and stand up without using your hands. 5–10 times.
4. Weight shifting: while standing, slowly shift your weight to the right, then to the left.
5. Clock exercise: imagine a clock, lift your leg and point to the hours.
🏠 Home Environment Safety
- Are rugs secured?
- Do cables run across hallways?
- Do stairs have sturdy handrails?
- Are there non-slip mats and grab handles in the bathroom?
- Is there enough lighting at night?
- Are items easily reachable (no need to climb on a chair)?
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