The risk of falling is very
common among the elderly, as Singapore is facing a growing ageing society the
numbers of falling cases is rapidly increasing.
Senior Staff Nurse
Saraswathi d/o Vaiyapun from Changi General Hospital (CGH), has contributed a
few simple tips into a booklet on fall prevention called “Steady, Stable and
safe.
Statistics showing on seniors
falls in homes. The rate
of elderly falls in a community setting in Singapore was 17.2 percent according
a local study done in 1997 (KM Chan, 1997). In a recent study on The Singapore
Malay eye study by Ecosse L. Lamoreux et al. (2008), 14.7 percent with ageing
from 40 to 80 years reported had decrease in the past 12 months.
Exercising
may reduce the risk of falling, here are two which you may try out. Strength exercise and balance training.
Strength training
The major muscles of the legs
are targeted, as these are essential for movement and transfers. 
These can be done at two sets of
10 repetitions with 10-second hold for each repetition. Ankle weights can be
added to provide resistance to the muscles. It is recommended to perform these
exercises two to three times per week.
Balance training
balance exercises should be done in dynamic form rather than static to be effective.
Hence, if you are not confident in performing them, do have an assistant with
you. Start by holding onto stable supports (e.g. the window or dining table).
As you improve, you may omit hand support.
These can be done in three to
four repeats of 10 steps each, three times per week.
- See more at: http://www.agelessonline.net/569/falls-prevention/#sthash.lcGnKvXT.dpuf
