hi I’m Danielle Kerr a physical therapist with UCLA health tripping and falling is no laughing matter Falls can result in serious injury and disability for those over 65
1 in 4 trauma related deaths is the result of a fall here are some recommendations to help reduce your risk of Falls and to improve your balance exercise is a key factor in improving your balance
a program with a variety of exercises such as Tai Chi has shown good results because it includes balance coordination and strength training the sit to stand exercise is another way to build strength while sitting in a sturdy chair lean forward and get up using your legs
then sit down controlling your descent by using your lower body instead of plopping down in the chair tandem standing and standing on one leg are good examples of balance activities to tandem
stand place one foot directly in front of the other and balance for 10 seconds to stand on one foot hold on to a sturdy object lift one foot in the air and let go of the object balance for 10 seconds
and then switch sides since about half of all Falls happen at home here are some tips to make your home safer keep the floor clean and remove items such as throw rugs and cords that can be tripped over keep your home including stairways well-lit
have a nightlight for bathroom trips in the middle of the night use non-slip mats in the bathtub or on the shower floor other recommendations include getting your vision checked regularly and reading your medication labels to see if side effects include dizziness or sleepiness if you have any concerns speak with your healthcare provider about having a fall risk evaluation I hope you’ve been encouraged to know that there are many things you can do to improve your balance and reduce the risk of Falls I’m Danielle thanks for watching you