Weight-bearing exercises should be preferred (Dance, aerobic movements, walking, running, jumping rope, climbing stairs, tennis). However, it should also be supported with muscle strengthening and stretching exercises. Yoga and pilates are the most preferred exercises for strengthening, balance and flexibility. 3-4 or more 30 minutes of weight-bearing exercise per week, stretching exercise 2 or 3 days a week, balance and posture exercises should be done every day or as needed. With muscle strengthening and stretching exercises, the load on the joint will be reduced, and your movement and balance will be relieved. This will also reduce your risk of falling. You can find the exercises that are suitable for you by working with a physiotherapist for these exercises.
To prevent falling:
– To prevent falling outside:
– Wear low-heeled shoes and shoes that support flat feet in winter
– Hand when climbing stairs Get out by holding the handrails and handrails
– Walk on grass or hard ground if the pavement is slippery
– Carry rock salt with you in winter and pour it on the sidewalks of your house
– Walk in bright areas in the evenings
– Use a backpack keep your hands uncovered
– Use pads on your hips
– Use a walker or cane
– Get some special services Especially in bad weather conditions 24 Hours open pharmacy, market, etc. You can order by phone.
Home safety:
– Place your most used items within easy reach
– Reduce injury with auxiliary items. For example, with a long-armed tool, you can pick up some items without bending over.
– If you live alone, always have a telephone or pager on you for personal emergency calls
– If you are going to use the stairs, choose the one with wide steps and a solid handrail next to it.
– Do not leave loose wires or cords,
– Remove all floor coverings such as carpets or rugs if possible, or be flush with the wall (wall-to-wall) with no open free ends
– Do not polish the floors
– Do not move furniture
– Have grab bars installed on the sides of the shower, tub or toilet in the bathroom
– Non-slip rubber mat in the shower
– If you have trouble standing , build your bathroom on a sturdy chair with non-slip support
– Prefer non-slip mats and carpets in the kitchen.
– If something spills, clean it up immediately
– Wear suitable house shoes (instead of slippers)
– When you drink alcohol, your reflexes are weakened and your balance is impaired
– Haste Your balance will be disturbed again by moving,
– May your house be bright and your lamps have an easily accessible on-off switch and the lamp you use at night.
