Falls can be traumatic after a certain age. My father passed away from complications from a fall, one of the most common causes of severe brain injury. He hit his head while helping my mother get groceries out of their car one morning. As tragic as my family’s loss, falls happens all too often in people over 65; The Center for Disease Control reports that 1 out of 3 people over 65 will suffer falls and that they are the leading cause of injury death. Twenty -30% percent of fallers suffer the inconvenience of hip, pelvis or spine fractures that not only make it harder for them to get around, but chips away at their self-confidence. Recent studies show that strength training alone is not enough to prevent falls and improve balance among the elderly. It certainly is important to retain muscle strength as you age, because in your 50’s your strength starts to decline at a rate of 12-15% per year. But could it be that older people trip and stumble more often or is it because they are less able to recover balance after a stumble or trip? Is it because their balance is off? In a study on the prevention of falling in older folks, The Journal of Strength and Conditioning Research February 2011 stressed the importance of not only power and quadriceps strength, but balance training also.
Swing , sway and stand
A lot of factors, like falling history, muscle weakness, eyesight, number of medications, arthritis,fear of falling and home hazards all contribute to fitness decline and falls. During the actual fall, the study demonstrated that lack of lower leg strength predisposes them to fall. Their “swing phase “is off; their thighs aren’t strong enough to allow them to regain their balance. This means these older people end up taking too many small steps or arm reactions and end up tripping.
For a simple balance exercise try rising up on your toes, keeping your weight aligned over your big and second toe. This trains the sensory, or balance receptors in your ankle and foot. These muscles send out important sensory information to control standing balance. An exercise such as toe-raises, for example, trains the sensorimotor inputs, all providing valuable information about body position with respect to the supporting surface.
Stepping down off a small step is a good exercise as the study showed that the down phase of stepping in this age group is altered because of very tight ankle muscles. Stepping up onto a step is an example of a strengthening move to help strengthen the whole lower body. Although not a chipper subject, The Department of Health and Human Services recommends 4 preventative measures to avoid falls. 1. No matter how old you are, stay active 2.Make your home safer, by removing clutter from stairways and doorways, for example. Almost half of falls happen at home. 3.Have your doctor review your medications for side-effects. Some medications can make you light-headed or drowsy, which can lead to a fall.4.Have your eyes or eyeglasses checked. Poor vision can increase your risk of falling.
Connie Aronson is an American College of Sports Medicine Health and Fitness Specialist and IDEA Elite certified personal trainer. She is located at the YMCA in Ketchum, Idaho