Ehersisyo at Balanse
Mga Epektibong Estratehiya sa Pag-iwas sa Pagkahulog
Isang four-pillar approach: strength, balance, confidence, at home safety.
Ang epektibong pag-iwas ay nangangailangan ng komprehensibong four-pillar approach.
Haligi 1: Strength Training
Chair stands (3x10), heel raises (3x15), step-ups (3x10), resistance band rows (3x12).
Haligi 2: Balance Training
Single-leg stance, tandem walk, weight shifts, tai chi o yoga 2-3 beses bawat linggo.
Haligi 3: Confidence Building
Graduated exposure, tracking progress, positive self-talk, group exercise classes.
Haligi 4: Home Safety
Alisin ang tripping hazards, mag-install ng grab bars, pagbutihin ang ilaw, magdagdag ng handrails.