More Activity Equates To Less Detrimental Falls in Older Adults

 

Portrait of aged women doing physical exercise with barbellsFalls are the leading cause of fractures, hospital admissions for trauma, and injury deaths among older adults according to the National Council on Aging. Fear of falling can be a reason older adults choose not to participate in activities, even activities that they typically enjoy. A misconception is that partaking in an exercise routine can increase the risk of falling and of injury for an older adult, when in actuality the opposite is true. A report published in the BMJ by a group of French researchers found that fall-prevention exercises reduced falls that caused injuries by 37%, falls leading to serious injuries by 43%, and broken bones by 61%. These results prove that exercise programs, optimally with balance training element, for older adults can significantly reduce the risk of an injury if and when a fall does occur.

Older adults are at a higher risk of falling because of many things, but not necessarily because of advanced age. Below is a list of factors that can increase falling risk:
-Muscle weakness, specifically in the legs
-Balance and gait (how you walk) dysfunction, usually due to muscle weakness or a  neurological problem
-Low blood pressure or blood pressure that drops drastically when changing positions  from sitting to standing or laying to standing can cause dizziness.
-Slowed reflexes
-Foot pain or non-supportive shoes
-Sensory problems
-Vision problems and eye diseases that affect vision, such as glaucoma
-Confusion
-Medications that have side effects such as dizziness or confusion
As you can see, a large number of falling risk factors can be minimized with a supportive pair of shoes and regular exercise. Exercising habitually keeps an older adult strong by not allowing sarcopenia (natural aging process of losing muscle mass) to set in. On top of muscle strength, it is well documented that a person who is physically active is less likely to develop a disease in which you’d experience complications, such as foot numbness from diabetes. Exercise also speeds up your reflexes and helps with blood pressure maintenance.

What kind of exercise routine is the most beneficial for older adults? A combination of cardiovascular exercise, strength training, flexibility maintenance, and balance drills are recommended. The American College of Sports Medicine (ACSM) recommendation is the same for all healthy adults, a minimum of 30 minutes of moderate intensity cardiovascular training five times a week and two strength training sessions a week focusing on all major muscle groups. Stretching should be done at a minimum of 2-3 days per week to maintain joint range of motion. The added recommendation for older adults is adding in balance drills. The recommendations listed above are for healthy older adults who have been medically cleared by a physician. If someone has prominent health problems modifications may need to be made by a professional in the field. Healthy aging is possible by minimizing disease and physical limitations through exercise. Use the guidance of a professional if you do not know where to begin.

References
American College of Sports Medicine. (2015). http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise
Harvard Health Publications. (2013). http://www.health.harvard.edu/blog/balance-training-seems-to-prevent-falls-injuries-in-seniors-201310316825
Healthy Aging Facts. https://www.ncoa.org/news/resources-for-reporters/get-the-facts/healthy-aging-facts/#intraPageNav1
NIH Senior Health. http://nihseniorhealth.gov/falls/causesandriskfactors/01.html

About the Author
Deanna received her bachelor’s degree in Kinesiology with an emphasis in Adapted Physical Activity from San Jose State University. She is also a certified Exercise Physiologist through the American College of Sports Medicine. Deanna manages all elements of BaySport’s Biometric Screening events, promotes and coordinates the Health Coaching programs, and provides ongoing support for BaySport Wellness services. During her free time, Deanna enjoys spending time outside. Hiking, swimming, and camping are some of her favorite outdoor activities.

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