What is fall prevention?
Fall prevention refers to measures to prevent falls. Falls can have serious consequences, especially in older people whose bones are often more fragile. The consequences are bruises or broken bones, but also lead to mental restrictions such as a reduced willingness to move again after a fall.
Due to age, physical and mental performance naturally decrease. This makes it more difficult to master dangerous situations that did not pose a problem in younger years. However, the speed of this process can be influenced.
Fall prevention therefore encompasses all strategies aimed at reducing or preventing the risk of falling. In addition to strengthening muscle strength and balance, this also includes measures to improve the living situation and safety in everyday life, such as removing tripping hazards or installing handrails. The aim of fall prevention is to reduce the risk of injury from falls and thus improve the quality of life of older people.
How can the risk of falling be reduced?
The risk of falling can be reduced through various training options. Here are some of them:
- Strength training: targeted strength training can improve muscle strength and endurance, which can also help with balance and fall
prevention. Exercises that specifically train the leg muscles are suitable for this purpose, as they play an important role in walking and
standing.
- Coordination training: Improved coordination can help prevent falls. Exercises that improve the coordination of the eyes, hands and
feet, such as juggling or dancing, are suitable for this.
- Balance training: Regular balance training is also strength and sensorimotor training. In simple terms, sensorimotor function is the
interaction between the body's sensory (e.g. nerve pathways) and motor (e.g. muscles, tendons, ligaments) systems. If this interaction
no longer functions properly, the risk of falls increases. Exercises on a balance board or on unstable surfaces such as air-filled exercise
balls are suitable for this training.
- Tai chi and yoga: Tai chi and yoga are forms of exercise that improve balance and body awareness and can thus also support fall
prevention.
- Functional training: Functional training includes exercises that focus on everyday movements and activities, such as getting out of a
chair or climbing stairs. Targeted training of these movements can improve body control and thus reduce the risk of falls.
It is important to note that training programs should be individually tailored to the needs and abilities of the individual to achieve the greatest benefit.
How can TOGU training equipment be used for fall prevention training?
TOGU training equipment, especially air-filled and unstable pads as well as balance boards, are excellent tools for effective fall prevention training. The unstable surface activates and trains the deeper muscles, which are important for the stability and mobility of the joints.
One example is the Dyanair ® Ball Cushion® Senso®, an air-filled ball cushion. It is particularly suitable for training the leg and trunk muscles as well as for balance exercises. The unstable base forces the body to maintain balance and actively use the deeper muscles. The ball cushion is also suitable for coordination and reaction exercises.
Another example is Aero-Step® XL from TOGU. This is an unstable training device that can be used for balance training. By standing on the board, balance is trained and deeper muscles are activated. In addition, the board can also be used for coordination and stabilization exercises.
Exercising with this equipment can help train the nervous system and improve responsiveness. By exercising regularly, you can improve your balance and body awareness, which in turn can help prevent falls.
It is recommended to work with a professional trainer or therapist to create an individualized training program and learn the proper use of the equipment.
Frequently asked questions about fall prevention.
How often should I do fall prevention training?
It is recommended to do fall prevention training at least twice a week to achieve a positive effect.
Which exercises are particularly suitable for fall prevention training?
Exercises that train balance, coordination and stability are particularly effective for fall prevention training.
Can anyone do fall prevention training?
Yes, fall prevention training is basically suitable for anyone who wants to maintain or improve their physical performance.
Is fall prevention training equipment necessary?
Fall prevention training equipment is not absolutely necessary, but it can make training more effective and varied.
Can fall prevention training be done even if I already have limitations or injuries?
Yes, fall prevention training can be done even if you already have limitations or injuries, but this should be done in consultation with a doctor or therapist.