Exercise and fall prevention
Balance
To improve balance, experts recommend static and dynamic exercises that imply posterior and side transfers.
Tai Chi is highly recommended.
Walking not only improves balance, but contributes to maintaining bone density.
Bowling is another option.
Strength
Strength and velocity are needed for good posture and to help prevent falls (they help maintain balance).
There’s no need to join a gym. Using weights at home (wrist or hand weights, soup cans…) allows a variety of positions and gradually increases the levels of difficulty. Sitting down, standing up, standing on one leg, holding on to a chair with both hands, then with one, then with a finger, then with eyes closed…
Links
The Stand Up! program has been implemented by the Québec Health Ministry.
