Skip to main content
universidade lusófona

Exercise program to prevent falls in elderly

By Pedro Aleixo, Universidade Lusófona

 

3 workouts/week

An example of a session:

  • 5 minutes with active stretching exercises (warm-up);
  • 20 minutes with proprioceptive exercises;
  • 15 minutes with functional strength exercises;
  • 5 minutes with static stretching exercises (cool-down).

 

During the first 5 minutes: 12 exercises that stretch all areas of the body – 15 seconds/stretching (active).

 

During the 20 minutes allocated to the proprioceptive exercises (9 exercises)

The first four exercises – 3 sets for each side with 6 repetitions each set: 1) in single leg stand position, performed plantar flexion and dorsiflexion of the swing ankle; 2) in single leg stand position, performed extension and flexion of the swing knee;  3) in single leg stand position, performed flexion and extension of the swing hip; 4) step forward and backward.

 

The remaining 5 exercises should be selected according to their complexity level and the ability that each participant will have in carrying them out – 3 sets for each side with 3 repetitions each set.

The fifth exercise should be selected from one of the following exercises : 1) step forward and backward with an exaggerated hip flexion; 2) step forward and backward over an obstacle, e.g., a step; 3) step forward and backward over an obstacle, e.g., a step, with an exaggerated hip flexion; 4) lunge followed by a step forward with an exaggerated hip flexion, and then a step backward to the lunge initial position.

The sixth exercise should be selected from one of the following exercises (which increase their level of complexity): 1) step forward and backward with plantar flexion and dorsiflexion during step; 2) step forward and backward over an obstacle, e.g., a step, with plantar flexion and dorsiflexion during step; 3) lunge followed by a step forward with plantar flexion and dorsiflexion during step, and then a step backward to the lunge initial position.

The seventh exercise should be selected from one of the following exercises (which increase their level of complexity): 1) step forward and backward controlling the heel strike – reducing speed of the swing foot; 2) step forward and backward over an obstacle, e.g., a step, controlling the heel strike – reducing speed of the swing foot; 3) in single leg stand position with the other foot in position to make the heel strike; knee flexion of the stance leg until the instant before heel strike – focus on angle between swing foot and floor; 4) lunge followed by a step forward controlling the heel strike – reducing speed of the swing foot –, and then a step backward to the lunge initial position.

The eighth exercise should be selected from one of the following exercises (which increase their level of complexity): 1) lunge ; 2) lunge followed by a step forward, and then a step backward to the lunge initial position; 3) sequential lunges followed by a step forward; 4) sequential lunges followed by a step forward, with an exaggerated hip flexion, controlling the heel strike, and with plantar flexion and dorsiflexion during step.

The ninth exercise should be selected from one of the following exercises (which increase their level of complexity): 1) lateral step controlling the foot strike; 2) lateral step with lunging; 3) sequential lateral lunges followed by a lateral step.

 

During the 15 minutes allocated to the functional strength exercises: 1) exercise for the level changes pillar; 2) exercise for pushing the pillar; 3) exercise for the pulling pillar; 4) exercise for the rotations pillar. They should be selected according to their complexity level and the ability that each participant will have in carrying them out – 10 repetitions/exercise.

The first exercise: 1) squat with back supported on a swiss ball; 2) squat; 3) squat with a medicinal ball in hands.

 

The second exercise: 1) while sitting, pushing rubber bands; 2) while standing, pushing rubber bands; 3) while standing on foam, pushing rubber bands.

 

The third exercise: 1) while sitting, pulling rubber bands; 2) while standing, pulling rubber bands; 3) while standing on foam, pulling rubber bands.

The fourth exercise: 1) while standing, performing trunk rotations with a medicinal ball in hands; 2) while standing, performing trunk rotations against rubber bands; 3) lying on a swiss ball, performing trunk rotations against rubber bands.

During the last 5 minutes, 12 stretching exercises will be performed – 15 seconds/stretching.