Balance, Coordination & Fall Prevention - Changi General Hospital

REDUCE YOUR FALL RISK
UNDERSTAND HOW YOU CAN PREVENT FALLS BY DEVELOPING
BALANCE COORDINATION AND STRENGTH
EXERCISE FOR FALL PREVENTION
Why is exercise important in reducing the risk of falls?
Exercise builds balance, coordination and strength.
Adequate strength is required to support the body weight as we stand
and walk. Any weakness in the legs means they may not be able to
support your full body weight and lead to a fall.
Body strength is also important for undertaking every day activities such
as getting out of bed, rising from a chair and walking up and down
steps.
The ability to balance – when still or moving – is also important to
ensure that you keep your body upright.
Being able to coordinate well also helps you to react quickly to shifts in
movement, especially if you trip or lose your balance.
What can I do to improve my strength, balance and coordination?
• Exercise is the most effective way to build strength, balance and
coordination
• Exercise classes are particularly beneficial, as any specific balance,
strength or coordination problem can be targeted. Exercising in a
group also provides a structure and social support
• Specific home exercises and increased general exercise such as
walking, gardening provide important additional benefits
• Even simple walking for 20 minutes, three times a week is beneficial
Tips for starting and maintaining an exercise program
• Speak to your doctor and/or physiotherapist before embarking on
an exercise programme
• Begin slowly and gradually build up the amount of exercise you do
Specially prepared by the
Changi General Hospital Fall Prevention Committee

REDUCE YOUR FALL RISK
UNDERSTAND HOW YOU CAN PREVENT FALLS BY DEVELOPING
BALANCE COORDINATION AND STRENGTH
• You don’t have to do all of the exercise at once. Spread them out
and do some in the morning and some in the evening if you like
• Choose an activity that you enjoy and that you feel comfortable
doing.
• Exercise with a friend or in a group – it is more enjoyable if you have
someone to talk to
• Vary your walk route and choose interesting places to visit, such as
a park or beach
• Don’t exercise during the hottest part of the day
• Set weekly goals that are achievable
• Maintain an exercise diary to monitor your achievements
Specially prepared by the
Changi General Hospital Fall Prevention Committee