It is common for people to worry so much about falling that they restrict their movement, unfortunately this is a vicious circle as you are more likely to fall if you spend long periods of time seated and don’t do any exercise.
The government guidelines are to do strength and balance exercises at least twice a week. You can start at home by taking a look at the six strength and balance exercises found in the Get up and Go exercise booklet, this booklet is produced by the Chartered Society of Physiotherapists and Saga. Make sure you have a sturdy chair, bannister or kitchen counter to use when you do the exercises.
If you are in the Chichester area I hold several Strength and Balance classes and more information can be found here Strength and Balance classes.
Some of the feedback I have had about the classes include
“It is fun, and carefully tailored to our individual needs. There is no pressure, and Helen often says, “Challenge yourself, but stay within your comfort zone”, which I really appreciate.”
As well as strength and balance exercises it is recommended to get 150 minutes of moderate aerobic exercises twice a week. However it doesn’t have to be all at once, it can be broken down into 10 minute segments. Aerobic exercise should raise your heart rate a little, make you breathe faster and feel warmer. This can be walking, swimming, dancing, cycling – whatever takes your fancy as long as you make sure it is of moderate intensity. A good way of making sure it’s working is if you can have a conversation doing it but you wouldn’t be able to sing a song!
In the next blog we will discuss how you can stay safe in your home, where over half of falls happen!