Fall Prevention. Reduce Your Risk of Falling With Six Easy Exercises. Presenter: Laurie Swan, PT, PhD, DPT

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1 Fall Prevention Reduce Your Risk of Falling With Six Easy Exercises Presenter: Laurie Swan, PT, PhD, DPT Address SightConnection 9709 Third Ave NE #100 Seattle, WA Agency website Store website Phone v/tdd toll free

2 Bio Laurie Swan, PT, PhD, DPT Laurie Swan, PT, PhD, DPT, is a physical therapist with expertise in neurologic therapy, vestibular rehabilitation, and fall prevention in the elderly. Laurie graduated from the University of Puget Sound. She practiced neurologic physical therapy in a variety of settings for five years, and then taught neurologic and geriatric physical therapy courses for ten years in Michigan and California. She completed a PhD in Applied Experimental Psychology from Central Michigan University in 2004, and a Doctor of Physical Therapy from the University of Puget Sound in More recently, Laurie has gained expertise in marketing and management in the corporate sector by establishing and managing a fall prevention program for the elderly in Pierce County, Washington. In addition, she has worked closely with the Department of Health, State of Washington to disseminate a fall prevention program for older adults, the Stay Active and Independent for Life (SAIL) Program. Laurie has several publications in peer-reviewed journals, including Physical Therapy, Neurology Report, the British Journal of Psychology, and Gait & Posture. She has presented at national and international conferences, and has been teaching continuing education courses throughout the United States since 2003.

3 Facts about Falling In the United States, more than one-third of adults 65 years of age and older fall each year. Every 15 seconds an older adult is treated in an emergency department for a fallrelated injury. Every 29 minutes, an older adult dies from a fall. Falls in older adults are the leading cause of injury deaths. In the year 2000, direct medical costs for fatal falls were $179 million and $19 billion for non-fatal falls. The annual direct and indirect costs of injuries from falls is projected to be $54.9 billion by National Initiatives for Fall Prevention Falls Free Coalition sponsored by the National Council on Aging Centers for Disease Control and Prevention Four Key Strategies to Prevent Falls Begin a regular exercise program Make your home safer (perform a home safety evaluation) Have your health care provider review your medications Have your vision checked Research on Fall Prevention The most common risk factors for falling, from most common to least common are: Muscle weakness History of falls Gait deficit Balance deficit Use of an assistive device Visual deficit Arthritis Impaired Activities of Daily Living Depression Cognitive impairment Age greater than 80 years Exercise programs have been shown to reduce the overall rate of falling by 17%

4 Are You Ready to Exercise? A simple quiz can help you determine if you are ready to exercise, or if you should check with your doctor first. Exercises to Improve Balance and Reduce Risk of Falling Repeated Sit to Stand Begin sitting in a chair with feet flat on floor, shoulder width apart, and arms at sides. Stand up. Repeat 5 to 8 times. Shifting Your Weight Stand behind chair, with feet shoulder width apart. Shift your weight forward and backward without bending at the hips. Repeat exercise shifting weight side to side.

5 Turning a Circle Stand behind chair, feet shoulder width apart. Stay in one spot, turn one full circle using small steps. Repeat in opposite direction. Reaching Forward and to Side Stand behind chair with feet shoulder width apart. Reach forward with both arms. Return to upright position. Try reaching left, then right.

6 Heel-to-Toe Stand Without Support Place one foot directly in front of the other. The heel of the front foot should touch the toes of the back foot. Hold arms out to sides. Hold position for 30 seconds. Standing on One Leg Stand behind chair with feet shoulder width apart. Lift one foot up behind you. Do not rest the foot on the opposite leg. Stand on one foot for 10 seconds, and then repeat with other leg.

7 Community Programs that Reduce Falls A Matter of Balance: Managing Concerns About Falls HealthWellnessPrograms/AMatterofBalance.aspx Enhanced Fitness Stay Active and Independent for Life (SAIL) OlderAdultFalls/StayActiveandIndependentforLifeSAIL.aspx Tai Chi References American Geriatrics Society, British Geriatrics Society, American Academy of Orthopaedic Surgeons. Guideline for the prevention of falls in older persons. Journal of the American Geriatrics Society. 2001; 49: Centers for Disease Control and Prevention. Falls Among Older Adults: An Overview. From Sherrington C, Whitney JC, Lord SR, Herbert RD, Cumming RG, Close JCT. Effective exercise for the prevention of falls: A systematic review and meta-analysis. Journal of the American Geriatrics Society. 2008; 56:

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Home Care Assistance of Omaha. Super Six for Stairs. Exercises to Target Lower Body Muscles Home Care Assistance of Omaha Super Six for Stairs Exercises to Target Lower Body Muscles 6 Exercises for Lower Body Thank you to the National Institute on Aging 1. STANDING REAR LEG RAISES 2. SIDE LEG