As we age, falls are an increasing risk. In the US, more than a third of community-dwelling adults 65 and over fall each year, and two-thirds of those who fall do so again within 6 months. Falls are more prevalent as age increases, and are the leading cause of injury and injury death in older adults.
Their consequences can be severe. They can happen for many reasons, including:
- Sudden pain caused by arthritis at a particular position or angle
- Impaired vision
- Dizziness or lightheadedness perhaps from a blood pressure change when standing after sitting for a while
- Medication
- Fainting spells
Precautions can help reduce this risk, including providing rails or making better arrangements for things to hold onto, improving lighting, and reducing slippery items and surfaces, such as rugs on wooden floors.
More than this, however, a more complete and active approach can be taken, using gentle and organised exercise. Consider the following common scenario.
A person with vision difficulties loses confidence walking any great distance. His or her strength and general conditioning deteriorates, as does his or her sense of balance.
He or she suffers a fall and is immediately further incapacitated, increasing discomfort, poor mobility, and further health risk, such as heart attack or stroke.
This sequence of events can often be largely avoided through simple and often inexpensive precautionary action.
Gentle aerobic exercise, particularly on a walking treadmill, with handles to the sides, builds strength and cardio fitness, and importantly, balance and therefore confidence.
A regime of stretching, and a variety of movements performed with a gym ball (also known as a Swiss Ball) or elastic control bands, or a bench and dumbbells provide excellent opportunities for strength gain and control. Even simple exercises such as standing on one leg (close to something to be grasped if necessary) then lowering and raising oneself a few inches, first with eyes open, and then with them closed, improve strength and confidence.
Beyond these there are many other tools and techniques, amongst which there are some that develop agility and speed as well as strength and balance. There is bound to be something that fits the individual’s idea of fun, which is important if they’re to be fully utilized. And whatever the choice, it will lead to that sense of control that makes live more liveable and enjoyable.
For free advice and more information visit fitnessandleisure.co.nz
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