Move Your Body

Stay On Your Feet® Move Improve Remove Falls Are Preventable Here are some simple, key tips for you to follow to help prevent slips, trips and falls… so that you can get on with enjoying the fun things in life.  Move your body: Build your balance Strengthen your legs  Improve your health: Check your medicines Keep a healthy mind Fuel your body  Remove hazards: Make your home safer Check your eyesight Wear safe footwear

Move Your Body and falls prevention Falls are preventable. Improving your strength and balance is the best way to prevent falls. Good strength and balance is important to keep you safe. Good strength and balance are needed to do your everyday activities. Make improving your balance and strengthening your legs part of your daily activities; you can do it in your own home.

Why is it important to move your body? Having good strength and balance enable you to complete everyday activities and help you stay healthy and independent.

What are strength and balance? Strength Strength is measured based on the amount of weight lifted. Muscular strength is the ability of a muscle or muscle group to use force to lift or overcome resistance, in one single effort. Balance Balance is a complex skill in which our body’s position is kept stable and controlled while we stay still and move. Balance involves the systems of the body working together to control movements.

Why are strength and balance important? Strong legs are needed to help us maintain and control our balance. Therefore, poor strength and balance can lead to an increased risk of falling. Unfortunately both strength and balance can decline due to changes as we age. It is important to focus on improving our strength and balance to help stay healthy and prevent a fall.

Activity: Identify which tasks from the following slides require strength and balance to complete

Playing golf

Gardening

Playing Bocce with friends/family

Walking the dog

Shopping for groceries

Getting up from a chair

What can affect strength and balance?

Factors that affect strength and balance Eyesight Inner ear Blood pressure Hazards Changes in joints Medicines Footwear and foot problems Strength and Balance Physical activity Muscles and joints Calcium and vitamin D Changes to muscles and bones Feeling lightheaded Muscle and bone conditions

How can older adults move their body?

How can older adults move their body? Local exercise classes Tai Chi Local Home-based exercises LiFE Otago Prime Movers Living Longer Living Stronger Stay On Your Feet® eDirectory Stay On Your Feet® resources

Stay On Your Feet® resources

Who can help? General Practitioner Physiotherapist Exercise Physiologist Personal Trainer Occupational Therapist Falls Specialist Service

Moving your body and safety When improving strength and balance, it is important to consider physical ability and safety. An exercise program needs to be challenging yet safe. Ensure you seek advice with your GP prior to starting any exercises or activities.

What are some of the potential barriers older adults may have to strengthening their legs and building their balance?

Barriers to moving your body and the impact on falls prevention Feeling unwell/experiencing pain Lack of motivation Do not find exercise enjoyable Do not want to accept that they are getting older and are a falls risk Do not know what exercise they can do Injured recently or fear being injured Cost or lack of resources

Roleplaying: action plan

Summary Falls are preventable. Improving your strength and balance is the best way to prevent falls. Good strength and balance is important to keep you safe. Good strength and balance are needed to do your everyday activities. Make improving your balance and strengthening your legs part of your daily activities; you can do it in your own home.

Quiz

Questions?

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