Poor balance and falls are serious problems associated with aging. Exercise plays a
crucial role in falls prevention among older adults. Falls can result in injury,
permanent disability, restriction of activity, loss of confidence, and fear of falling, all of which reduce quality of life and independence. Many factors can affect balance and increase the risk of fall, including older age, a previous fall, poor balance, slow
reaction time, muscle weakness, poor eyesight, reduced limb sensation, cognitive
problems, mobility limitations, medical conditions, and medication use.
Regular physical activity can help reduce the risk of falls by improving strength,
balance, flexibility, overall mobility, balance confidence and walking speed. Here are some key points to consider regarding exercise and falls prevention:
- Incorporating strength training exercises into a fitness routine can help
improve muscle strength and endurance. Stronger muscles provide better
support and stability, reducing the risk of falls. - Activities that focus on balance and coordination, such as strength-based
exercises, Tai Chi, yoga, or specific balance exercises, can enhance
proprioception and postural control, reducing the likelihood of falls. - Maintaining flexibility in joints and muscles can improve mobility and range of motion.
- Exercises that mimic everyday movements, such as squatting, bending, and
reaching, help improve functional strength and mobility, making it easier to
perform daily tasks safely and effectively. - Gradually increasing the intensity, duration, and complexity of exercises over
time ensures continual improvement and reduces the risk of plateauing in
fitness gains.
It’s essential to tailor exercise programs to individual needs, considering factors like
age, fitness level, medical history, and specific risk factors for falls. Our exercise
physiologist can help tailor a program to your individual situation.
While exercise is crucial, modifying the home environment to reduce fall hazards is
also essential. This may include installing handrails, improving lighting, removing
clutter, and using non-slip mats. Combining exercise with other interventions, such
as medication review, vision assessment, and home safety evaluations, you can
achieve a comprehensive approach to falls prevention.