World Physiotherapy Day: Expert's tips to prevent falls, strengthen body

As we age, weaker muscles, stiffer joints, poorer balance and difficulty walking can become increasingly common. But these changes need not mean giving up independence. Physiotherapy can play an important role in managing such problems and helping older adults stay active and independent. On World Physiotherapy Day, Dr Shibu George, Consultant Physiotherapist based in Ranni, explains how to prevent falls, strengthen muscles, and stay fit.

Stay steady on your feet
Falls are common among older adults. Poor vision, loss of balance, muscle weakness, joint stiffness and the side effects of certain medications can all increase the risk of falling. A fall can sometimes result in fractures of the hip, arm or leg, as well as long-term mobility problems. Physiotherapy is not just about treating injuries after a fall; it also helps prevent falls in the first place. Exercises to strengthen muscles, balance training and gait training can go a long way towards reducing the risk of falls.

Making the home fall-safe
A few simple precautions at home can go a long way towards keeping older adults safe from falls:
a) Loose mats that could cause slips should be removed.
b) Bathrooms should be fitted with safety features such as grab bars.
c) Walkways should be kept clear of obstacles. d) Adequate lighting, especially at night, is equally important.

e) Depending on their health condition, older adults can also incorporate walking, getting up from and sitting down on a chair, and simple exercises into their daily routine to strengthen the arms and legs.

No pain doesn’t mean no exercise
Many older adults assume that exercise is unnecessary if they are not experiencing any significant pain. But muscle loss often begins silently, without pain. Gradually, walking may slow, getting up from a chair may get harder, and climbing stairs may become a challenge. Don’t wait for pain to set in; make physical activity suited to your age and health condition part of everyday life.

One size doesn’t fit all
When it comes to exercise for older adults, individual health conditions matter. Exercises prescribed for someone with knee pain will not necessarily suit a person with a heart condition. Those recovering from surgery, stroke or Parkinson’s disease require different rehabilitation programmes. An exercise programme should be designed after assessing a person’s health, muscle strength, balance, mobility and ability to perform daily activities. People with heart disease, respiratory conditions or serious joint problems, and those who have recently undergone surgery, should consult a healthcare professional before taking up or resuming exercise.

Move freely, live independently
One of the biggest goals of healthy ageing is to help older adults stay independent in their everyday lives. Being able to get out of bed, bathe, dress, walk, eat and pitch in with simple household tasks can make a world of difference to their confidence and quality of life. Physiotherapy can help older adults stay active, independent and in control of their daily lives for as long as possible.

Move more, stay in control
Ageing is inevitable, but many of the physical limitations that come with it can be managed with the right exercise, a healthy lifestyle and appropriate rehabilitation. Staying active can help preserve independence for longer. The key, therefore, is to keep moving by making safe exercises suited to one’s age and health condition part of everyday life.