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Appendix D-1 Barnett Materials

Falls Prevention Project: Stay Safe, Stay Active

South Western Sydney Area Health Service
Health Promotion
A Unit of the Division of Population Health

Exercises

1. Warm Up

Image shows a person sitting in a chair with their feet flat on the floor lifting both of their arms from a shoulder height position to a position above the head.

Breathe in deeply through nose, lift arms above head and stretch. Lower arms and breathe out 6 times.

2. Shoulder rolls (flexibility)

Image shows a person sitting in a chair with their feet flat in the floor performing shoulder rolls in both of his/her shoulders in a circular motion.

Gently rotate shoulders up to ceiling, backwards, and down. Then reverse: up, forward and down. 6 times each way.

3. March on spot (mobility)

Image shows a person holding on to the back of a chair lifting their left knee from the floor to a position above the hip.

Hold onto chair with 2 hands. Walking on the spot. Try to lift knees a bit higher than usual. Step 10 times with each leg.

4. Ankle (strength)

Image shows a person holding on to the back of a chair with a slight inclination forward lifting their ankles from the floor upward.

Hold onto chair. Rise up onto toes of both feet, hold for 5 seconds, then lower. Keep heels on the floor and lift toes off the floor; hold for 5 seconds. Repeat both movements 6 times.

5. Knee bend (strength)

Image shows a back view of a person holding on to the back of a chair bending their knees from a knee height position and then up and down.

Hold onto chair. Stand with knees soft and back straight. Keeps knees pointing over toes. Bend your knees gently, and then raise your body by straightening your knees. Do this 6 times.

6. Sit to Stand (strength)

Image shows a person sitting up from a chair with their hands resting in their thighs and their feet flat in the floor.

Sit in chair against wall. Stand up without using your hands 6 times. If this is too hard, use a pillow on the chair to start until you get stronger.

7. Calf (stretch)

Image shows a person holding on to the back of a chair with a slight inclination forward with his/her left leg stepping forward and their right leg stretching.

Hold onto chair; stretch one leg behind, toes facing forward, gently bend front knee until you feel a stretch in your calf. Hold stretch for 10 seconds. Do 6 stretches.

8. Calf (stretch)

Image shows a person holding on to the back of a chair leaning forward bending both knees inward.

Hold onto chair, stretch as in previous exercise. When you feel the stretch in your back calf, keep the heel of that foot on the ground, and slightly bend the back knee.

General Information on Exercise

As we age our muscles tend to become less flexible and strong, and our joints become stiffer. This can affect our balance. Exercise is the best way to improve strength and mobility. Greater strength and mobility means you may be able to recover your balance if you loose it, therefore avoiding a fall.

Tips for Exercising

  • Wear comfortable clothes and shoes
  • Drink some water before and after the exercise.
  • Do exercises slowly and gently
  • If you feel pain STOP that exercise and discuss with your exercise leader or project manager
  • If you feel breathless or dizzy STOP and rest.


Well done. You have now completed all the exercises. If you have any questions or concerns regarding the exercise program please don't hesitate to contact your gentle exercise leader or project manager.

Project Manager

Anne Barnett
Health Promotion Unit
Hugh Jardine Building
Locked Mail Bag 7017
Liverpool NSW 1871
Tel. 9828 6008
© 1999

Stay Safe Stay Active Daily Exercise Program (Stage 1)

Stage 1 home program - Stay Safe Stay Active: Falls prevention in Primary Care 2001, SWSAHS

Stage 1 contains images of a person performing a set of daily exercises.  Each exercise is labeled and numbered as follows: 1) warm-up, 2) should rolls, 3) march on spot, 4) ankle, 5) knee bend, 6) sit to stand and 7) & 8) two calf stretches. Exercises: Warm Up. Image shows a person sitting in a chair with their feet flat on the floor lifting both of their arms from a shoulder height position to a position above the head.  Shoulder rolls. Image shows a person sitting in a chair with their feet flat in the floor performing shoulder rolls in both of his/her shoulders in a circular motion. March on spot. Image shows a person holding on to the back of a chair lifting their left knee from the floor to a position above the hip. Ankle.  Image shows a person holding on to the back of a chair with a slight inclination forward lifting their ankles from the floor upward. Knee bend. Image shows a back view of a person holding on to the back of a chair bending their knees from a knee height position and then up and down. Sit to stand. 
Image shows a person sitting up from a chair with their hands resting in their thighs and their feet flat in the floor.  Calf. Image shows a person holding on to the back of a chair with a slight inclination forward with his/her left leg stepping forward and their right leg stretching. Calf. Image shows a person holding on to the back of a chair leaning forward bending both knees inward.

Stay Safe Stay Active Daily Exercise Program (Stage 2)

Stage 2 contains images of a person performing a second set of daily exercises program.  These exercises are labeled and numbered as follows: 1) hip to side; 2) foot circles; 3) lift leg backwards; 4) shoulder blade exercises; 5) arm curl; 6) knees in and out; 7) ankle pumps; and 8) hip extension. 1. Hip to the side: Figure shows a back view of a person holding on to the back of a chair lifting his/her right leg to the side moving from left to right. 2. Foot circles: Figure shows a person sitting on a chair with their left leg on the floor in a 90 degree angle, and its right leg straighten performing a foot circle. 3. Lift leg backwards: Figure shows a person holding on to the back of a chair lifting it right leg backward to a knee height level. 4.	Shoulder blade exercise: Figure shows a person sitting on a chair stretching an exercise band that extends from the right hand underneath the two feet held together to the left hand. The stretch shows both arms pulling the exercise band from a chest position and back. 5. Arm curl: A set of two figures are shown. The first figure is a person holding the back of a chair with their right arm while the left hand loosely holds an exercise band that stretches from left foot to the arm.  The second figure shows the same person holding the back of a chair with the right arm while the left hand stretches the exercise band by flexing the left arm upward. 6.	Knees in and out: Figure shows a person sitting on a chair with both his/her feet slightly apart on the floor at a 90 degree angle holding hands at the center who is moving his/her knees in and out. 7. Ankle pumps: Figure shows a person holding with his/her both hands at the stomach level the two ends of an exercise band extending it with the right leg downward. 8. Hip extension: This exercise is composed by two figures. The first figure shows a person sitting on a chair holding an exercise band that extends from the right hand underneath the right foot to the left hand and stretching the band downward with the right leg.    The second figure shows a person sitting on a chair stretching an exercise band that extends from the right hand underneath the two feet held together to the left hand pushing downward.

Tips to Prevent Falling

  1. Medications
    Discuss with GP or Pharmacist if you feel they may be causing drowsiness or dizziness.
  2. The environment
    Loose rugs, slippery surfaces, unsecured cords, poor lighting especially at night, and spills of water or grease, all increase the risk of falling. Try and clear away clutter, especially where you need to walk, and secure rugs with grippers to the floor. Mop up any spills immediately.
  3. Shoes
    Wear non-slip shoes that fit well, and have laces or Velcro fastening. Shoes with medium or low heels, which are rounded, are better than high thin heels. Slippers and thongs are not a good idea, as they do not offer enough support. Be careful of wet or slippery surfaces.
  4. Hearing
    A loss of hearing can cause dizziness and balance problems, see your GP if this occurs. It could be something as simple as a lump of wax.
  5. Vision
    Adequate lighting is very important, do not forget to turn the light on if you get up at night, or keep a nightlight on - keep your glasses by your bed! Bifocals can make going up and down stairs difficult as they alter the perception of where the stair edges are. When walking outside in the sun it is useful to wear a broad rimmed hat, it helps you pick up contrasts on the ground such as steps and edges. Remember to have annual eye tests, as this can detect any changes in your vision.
  6. Good diet
    Eat a well balance diet, and don't allow yourself to become too thin.
  7. Colds/Sinus
    If you have a cold or sinus problems then take extra care as this can affect your balance.
  8. Walking aid
    If you use a walking aid, make sure the rubber on the bottom is not worn, and keep it by your bed at night in case you need to get up.

If you do fall in the house do not panic. Stay still for a few minutes to get over the shock. If you are OK try to slide yourself over to a sturdy piece of furniture, sofa, bed or chair and position yourself along side of it. Get into a kneeling position and gradually push yourself up and sit down until you recover. If you are unable to move try to cover yourself with something to keep warm until help arrives.

 

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