Preventing Falls
According to the National Electronic Injury Surveillance System, falls are the leading cause of non-fatal injuries treated in the emergency room, for all ages, except people from the ages of 15-24. Additionally for adults over 65, falls are the leading cause of death resulting from injuries – second only to cardiovascular disease as the leading cause of death for ages 65 and older.
Increased risk of premature death is not the only unfortunate result of falls in this age range. They can also lead to a decrease in mobility, required use of a cane, a loss of independence and may result in the need for nursing home care. Hip fractures are the main culprit for these consequences and in fact, 90% of hip fractures are the result of a fall. Unfortunately, one-third of adults over the age of 65 fall each year.
A Common Risk Factor – Lack of Activity
The saying goes "If you don’t use it, you lose it.” As people age, they tend to become less active and lose lower body strength and balance, increasing their risk of falls and fractures. Unfortunately, approximately 67% of adults over 65 report no physical exercise.
The Key Goals to Preventing Future Falls are to:
- Increase lower body strength
- Increase balance
- Increase bone density
These can be achieved through a regular exercise program. Regular physical exercise requires a combination of aerobic and strength training exercises. Before starting any exercise program, you should see your primary care physician for medical clearance, especially if you have any chronic health conditions that might limit your ability to exercise. If you have never exercised, I recommend joining a heath gym or the local YMCA and working with a trainer.
Starting an Exercise Program
Exercise programs can be done independently at home or at a health gym. The health gyms have the advantage of offering a variety of exercise equipment and trainers to assist you. Trainers can teach you how to use the equipment properly.
Aerobic Exercise
Adults who regularly engage in aerobic exercise are able to walk farther and maintain an independent lifestyle. Aerobic exercises are any physical activities that you maintain for 30 to 60 minutes. Walking is the most common activity. Other examples include gardening, cycling or swimming. My recommendation is to engage in some type of aerobic exercise most days of the week. If you find 30 minutes is too long, aerobic exercises can be performed in 15 minute increments.
Strength Training
Although you can do simple strength training exercises at home with minimal equipment, supervision and proper equipment is recommended. You should exercise the major muscle groups of both the upper and lower body. Strength training should be performed 2-3 times a week, with 1-3 sets of 10-15 repetitions. Strength training improves balance, stamina and increases muscle strength.
Stay Consistent
I encourage you to incorporate daily aerobic exercises and strength training 2-3 times a week. After 6 weeks, you will be amazed how much easier your daily activities will be. By maintaining a consistent physical exercise program, you will increase your chances to maintain a quality, independent and active lifestyle. You will also decrease your chance of a fall or hip fracture.