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Falls are the leading cause of injury-related death and hospitalizations in Utahns age 65 and older.

Consequences from a fall can severely limit one’s ability to live independently. Older adults who fall once are twice as likely as their peers to fall again. Despite these statistics, falls do not need to be an inevitable part of aging.

Research has shown that many falls can be prevented. Three major strategies to reduce fall risks are keeping your home safe, managing your medication, and performing regular strength and balance exercises.

The section below provides ideas for individuals, family members, and caregivers to address major fall risks and safety tips for moving about outside the home.

...continue reading "Fall Prevention – Take Action from the Utah Commission on Aging"

Upper Body Exercises and Lower Body Exercises

Try to do strength exercises for all of your major muscle groups on 2 or more days per week for 30-minute sessions each, but don’t exercise the same muscle group on any 2 days in a row.

woman doing seated row with band

Seated Row with Resistance Band

woman doing chair dips

Chair Dip

arm curl with resistance bands

Arm Curl with Resistance Band

man doing wall push ups

Wall Push-Up

arm curl

Arm Curl

woman doing side arm raise

Side Arm Raise

man doing front arm raise

Front Arm Raise

woman doing overhead arm raise

Overhead Arm Raise

wrist curl

Wrist Curl

Hand holding a tennis ball

Hand Grip

woman doing stages of elbow extension

Elbow Extension

woman doing toe stand exercise

Toe Stand

man doing stages of chair stand exercise

Chair Stand

woman doing leg straightening exercise

Leg Straightening

man doing knee curl

Knee Curl

woman doing side leg raise

Side Leg Raise

man doing back leg raise

Back Leg Raise

Icon: Safety

SAFETY

Don’t hold your breath during strength exercises. Holding your breath while straining can cause changes in blood pressure. Breathe in slowly through your nose and breathe out slowly through your mouth.

Progressing

Gradually increase the amount of weight you use to build strength. Start out with a weight you can lift only 8 times. Use that weight until you can lift it easily 10 to 15 times. When you can do 2 sets of 10 to 15 repetitions easily, add more weight so that, again, you can lift it only 8 times. Repeat until you reach your goal.

Proper form is a key part of injury prevention, especially with strength training.

If you are new to strength training or it’s been a while since you’ve done a particular exercise, talk with your health care provider to make sure that exercise is appropriate. If you’ve had hip or back surgery, talk about which exercises might be best for you.
Older woman using resistance bands in a group exercise class
Safety tips for strength exercises:

...continue reading "Go4Life: Stay Safe! Use Proper Form While Strength Training – NIA"

Proper form is a key part of injury prevention, especially with strength training.

If you are new to strength training or it’s been a while since you’ve done a particular exercise, talk with your health care provider to make sure that exercise is appropriate. If you’ve had hip or back surgery, talk about which exercises might be best for you.

Older woman lifting small hand weights

Safety tips for strength exercises:

...continue reading "Go4Life: Stay Safe! Use Proper Form While Strength Training from the National Institute on Aging"