Reduce your risk of falls and injury with Strength and Balance training in your own home

Here at MK Go Physio, I understand that my elderly clients want to be as independent as possible. As part of the initial assessment, I offer a multifactorial falls risk assessment. The outcome of this comprehensive risk assessment is a reduction in falls of up to 24% (NHS RightCare. RightCare Pathway: Falls and Fragility Fractures. London NHS RightCare; [n.d. https://bit.ly/2yPWSQI]. ).

As a chartered physiotherapist who specialises in Elderly Care, I have helped hundreds of elderly clients improve and maintain their mobility. I know that strength and balance training programmes are of particular benefit to the elderly, and so these are programmes I put together regularly for my clients.

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What is the purpose of strength and balance training?

The majority of injuries sustained in the home by the elderly are the result of a fall. While some of these may involve a trip or other falling hazard, many are due to the patient not being able to maintain their balance or lacking the strength to keep themselves from falling. Strength and balance training seeks to redress that.

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What does strength and balance training involve?

The exercises prescribed for this training are very low-impact: I do not expect a generation of elderly bodybuilders and circus performers!

I take evidence-based strength and balance exercise programmes and adapt them to your own level of fitness and ability. I will advise you regarding which exercises are suitable for you and how to complete the exercises to maximise their benefits. 
The exercises involve things like squatting from a standing to a sitting position, balancing on one leg, standing with one foot in front of the other and rotating various joints. These are performed on solid surfaces like the floor and may involve standing in front of a steady piece of furniture. Other methods, like resistance bands, can also be incorporated into your training, if you feel like taking on more of a challenge!

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What are the benefits of strength and balance training?

There are many benefits, both physical and mental, to be had from strength and balance training. The most obvious benefits from performing the prescribed exercises are increased muscle tone and bone strength. The better your muscle tone, the better balance you have and the better cushioning your body has should a fall occur.

In addition to these benefits, strength and balance training has also been shown to improve reaction time, giving you the opportunity to catch yourself before you fall following a trip or a stumble. As well as toning the body, strength and balancing training has also been proven to aid and improve cognitive abilities too, allowing for better processing of your immediate environment and increasing your chances of avoiding risky situations.

 

What if I have not had a fall but still lack confidence moving around independently?

I would love to carry out all these interventions before a fall occurs, to prevent any possible damage a fall could bring, like a fracture or a fear of falling that in itself could reduce your mobility. Therefore, if you do not feel confident walking around your own home, getting up and going to the toilet independently or getting up and down the stairs, or if you are increasingly fearful of leaving of the house, feel free to get in touch and I am sure I can help you to improve your confidence with a personalised exercise programme and accurate management of your situation.