If you’re older than 65, you run a 30 percent chance of falling each year. Once you reach 85, it increases to 40 percent, and 10 percent of those falls result in injuries. While falls are bad, getting back up from them can be next to impossible—I thus provide several exercises and tips that can come to your rescue if ever you find yourself on the floor.
5 Tips for Rising From a Fall
- Keep some form of communication available close to you. If you find yourself on the floor and ultimately can’t get up, it’s good to be able to call someone who can help.
- Scoot to a piece of furniture to help yourself get up. Standing up in the middle of a room without support is challenging for many of us.
- If you’re weak, try to move into a sitting position on a chair, couch, or loveseat to afford yourself the ability to rise from a supported surface instead of the ground.
- Exercise regularly to maintain your strength and endurance. It’s better to avoid a fall than to try to recover from one.
- Don’t take chances. If what you’re getting ready to do seems risky, rethink your plan and find a safer way.
6 Exercises to Prevent or Help You Up After a Fall
Good strength and endurance are just the ticket for reducing your risk of falls. My patients tolerate these exercises well, but check with your medical provider to make sure they are appropriate for you.1. Shin Box Get Ups
The shin box movement helps you position yourself to use your legs to stand up.Step 1: Sit on the floor with your feet spread approximately three feet apart, knees bent to approximately 90 degrees, and your hands clasped together in front of you.
