Over 30% of individuals who are over 65, have at least one fall each year, and it remains the leading cause of injury-related deaths in Australia. As we age, normal age-related changes in your body such as poor eyesight, slowed reaction time, cognitive loss, reduced sensation or numbness in lower limbs, weakening muscles and stiffening joints contribute to your risk of falling. However, the positive is some steps can be taken to reduce the risk, one of them being exercise.
Exercise can help prevent falls by:
- Improving muscular strength
- Improving balance
- Boosting confidence and walking speed
- Improving mobility
- Improving reaction times
- Improving mental ability and mood
How much exercise?
The physical activity guidelines for Australians ages 65+ recommend that they engage in at least 30 minutes of moderate-intensity physical activity on most, preferably all, days.
What exercise?
There are two main exercise types for fall prevention
Balance
Declining balance is common as we age. Practising both static balance (e.g. standing on one leg) and dynamic balance (e.g. Lunges), in a range of different environments safely are great ways to maintain and improve your balance. Examples you can try at home if safe, is standing on one leg while the kettle boils or completing calf raises while waiting in line.
Resistance training
Maintaining strength is critical in ensuring we can continue to complete daily activities independently and maintain balance. Resistance exercise can be performed using body weight, light weights or machines for example. By placing your muscles under resistance, it promotes an increase in muscle mass and strength. Examples you can practice at home can include Sit-to-stands from a supportive chair and wall push-ups.