Strength training to prevent falls in old age | Fall in old age

Strength training to prevent falls in old age

The special strength training for fall prevention includes exercises for the leg and trunk muscles. Many elderly people have problems doing exercises on the floor if they limit themselves to exercises in sitting and standing positions. Nevertheless, it is also necessary to practice standing up from the floor after a fall (left).

The aim of the strength training is 3 rounds of 8 repetitions with breaks of 1-2 minutes between the rounds

  • Perform the exercises evenly and slowly without holding your breath; the effort to exhale should be aimed at
  • If you train with weights, they should be chosen in such a way that a feeling of exertion occurs during repetition 6,7,8
  • Dynamic exercises (under motion) are better than static ones (holding work against a resistance)

Starting position: sitting upright on a stool, feet hip-width apart Exercise: alternately stretch your legs forward (increase: use a weight cuff)Starting position: sitting upright on a stool, feet hip-width apart Exercise: alternately step over a high fence with your right/left leg (increase: weight cuff)Starting position: Starting position: sitting upright on a stool, feet hip-wide apart Exercise position: shifting the upper body to right/left until one leg lifts offStarting position: sitting upright on a stool, feet hip-wide apart Exercise position: stretching the arms forward, shifting the upper body backward while continuing to breatheStarting position: sitting upright on a stool, feet hip-wide apart Exercise position: sitting upright on a stool, feet hip-wide apart Stretch arms to the right/left at the front, shifting the upper body to the side while continuing to breatheStarting position: Sit on stool, cross hands at neck Exercise: Stretch upper body, push elbows outwards, shifting the upper body stretched to the front and backStarting position: Sit upright on a chair, feet wide apart Exercise Starting position: sit upright on a chair with your hands on the chair, with your feet wide openStarting position: press your elbows outwards, shift your upper body stretched forward and backStarting position: sit upright on a chair with your hands on the chair, with your feet wide openStarting position: sit upright on a chair with your feet wide openStarting position: stand up from the chair with or without supporting your hands, and sit down again very slowly (chair! )Starting position: upright, hip-wide stand (supported by an armchair) Exercise: shift body weight to one leg, spread the other leg to the side, guiding the leg to the side (not forward) and not turning the tip of the foot outwards (increase: weight cuff)Starting position: upright, hip-wide stand (supported by an armchair) Exercise Shift body weight to one leg, lift the free leg forward and extend it backward (increase: weight cuff)Starting position: stand with slightly opened legs, feet turned slightly outward Exercise: slight knee bends, thighs open outward, knee joints should not extend beyond the feet (armchair! Starting position: lunge Exercise position: bend the front leg and stretch againStanding with open legs against a wall Exercise position: squat down slowly, hold the position for 20 seconds, continue breathing calmlyA slow stair climbing up and down can also help.

Galileo training can also be useful. 1. walking training to prevent falls in old age: 2. walking training to prevent falls with a partner: partner stands behind the exerciser, guiding the exerciser by tapping on the shoulder from behind, e.g. Tap on both shoulders = forward, tap right/left=right/left curve, light pull on both shoulders=go backwards, a pat on the back=stop Partner and practitioner stand opposite each other, palms touch each other, practitioner follows partner by light palm contact forward, backwards, sideways Partner and practitioner stand opposite each other, practitioner should push partner away when palms touch each other, partner gives resistance against forward movement Important: Securing during the exercises is done by the partner! 3. reaction training to prevent falls:

  • Walk forwards, backwards, sideways, with cross steps
  • Run on one line
  • Climb over small obstacles
  • Walking on uneven ground such as mats, grass, pasture, forest path, up and down slopes
  • Emphasizes slow climbing up and down stairs
  • Walking on the treadmill
  • Partner stands behind the practitioner, guiding the practitioner by tapping on the shoulder from behind, e.g. tapping on both shoulders = forward, right/left tapping=right/left curve, light pull on both shoulders=go backward, a pat on the back=stop
  • Partner and practitioner face each other, palms touch, practitioner follows partner through light palm contact forwards, backwards, sideways
  • Partner and practitioner face each other, practitioner should push partner away when palms are in contact, partner gives resistance against forward movement
  • Practitioner stands freely in the room, partner tries to bring the patient out of balance by gently pushing from different directions, the practitioner defends his position
  • Catch the ball while standing (legs wide open to closed)
  • “Goalkeeper training” while standing
  • Start running, stop, turn around, sit down and stand up
  • Tempo and direction changes according to music
  • Task 1-5
  • Forward,
  • Run backwards,
  • Sit down, stand up,
  • Getting an object and taking it away
  • Up/down stairs…) and execute it as quickly as possible on command (e.g. Task 3)
  • Slide on the buttocks to a solid object (armchair, sofa)
  • Turn on your knees
  • Support with both hands and stand up slowly
  • Sit on the armchair or the sofa (wait until horror + dizziness is over)
  • If it is not possible to get up alone, call a helper, use emergency call

All articles in this series:

  1. Fall in old age
  2. Strength training to prevent falls in old age