It is no secret that as you age you become more susceptible to falls. According to the CDC, 25% of people who are 65 years and older fall every year. From those falls, over 3,000,000 individuals end up having to go to the hospital for injuries sustained from them. Falls can cause someone to lose their independence and more importantly, can cause serious injuries that may even lead to death. On the other hand, falls also can be prevented. That is why it is important to stay on top of your health and also maintain a consistent physical activity routine to reduce your risk of falling. However, if a fall does happen, being educated on the safest ways to fall and having a plan can help reduce the risk of injury.
Fall Safety and Recovery Video made by YSU DPT Students
The exercises shown in the video are not meant to be a chore; they can be fun! Pushing your limits a little bit each day can change or save your life. Pushing those boundaries will increase your confidence, decrease fear, and overall decrease your fall risk. Find a friend or two to do these exercises with- as a safety reminder, you should never try these alone. Only start out doing the exercises you are comfortable with. You don't need to rush into all of these but keep adding them safely as you get more practice. If you need to watch this video more than once before you start practicing these exercises, or if you need to pause it as you work through it, please do! In addition, feel free to share this video with family and friends so they can support you as you beat the risk of falling.
Exercise Handout from Exercises Shown in the Video Above
This handout has written-out explanations with pictures to explain each step of the exercises shown in the video above. Please watch the video for verbal explanations and demonstrations of these exercises before relying on this handout to perform the exercises. Lastly, please make sure you are not doing these exercises alone—always have a caregiver or family member present!
In-Person Clinic Flier and Information to Register
If you would like to attend our in-person fall prevention exercise class please contact Shannon Dudash, PT, DPT by phone at 330-941-2407 or by email at sstarr@ysu.edu to register your spot. Please provide us with your full name, the name of your caregiver (if applicable), whether you use an assistive device (cane, walker, wheelchair, etc.), and a phone number so we may contact you. The class structure includes a variation of strengthening and balance exercises as well as education on fall recovery to help reduce the risk of falls. The class information is below:
- Dates: Mondays and Wednesdays May 13-August 16 and August 26-December 6
- Location: Youngstown State University Beeghly Center Room 119
- Parking: M81 Lot
- Time: 11 AM - 12 PM
- Cost to Attend: FREE
We will have updates on another fall prevention exercise class being planned at an additional location soon to come.
ICE Video: Fall Prevention and How to Fall Workshop
This video is a much longer video that we used as an example to put our resources together above. If you are interested in watching what the Institute of Clinical Excellence (ICE) teaches in their fall prevention classes, feel free to watch their video. We again want to stress the importance of going at your own pace as you progress through these exercises and to be safe while doing them, so make sure a family member or caregiver is present when you do these exercises!
Fall Safety and Prevention Resources
Below is a list of resourceful links to learn more about fall safety prevention and preparedness. The links provide information on medication safety, environmental risk factors, myths about falling, and more. Also, you can access additional information by visiting the CDC's "STEADI- Older Adult Fall Prevention" website at https://www.cdc.gov/steadi/index.html.