Exercise Best Falls Prevention Measure

Regular Exercise is the Most Effective Way to Prevent Seniors Falling

May 8, 2009

Getting regular exercise has proven to be the best choice for elderly people wanting to avoid falls that could endanger their health, a Cochrane survey shows.

People over 65 are generally at greater risk of falling over than younger people, and because of their smaller, thinner bones, falls can lead to injuries and hospitalisation.

Almost one in three elderly people have a fall each year, with risk of falling increasing as people age. Poor balance, failing or reduced eyesight, the side effects of medications and dementia are among the reasons older people fall.

About 20 per cent of these falls require medical attention, and more serious injury often means the older person is no longer able to live independently. Even if no injury is sustained, that person may lose their confidence and have a fear of falling again. They may refuse to go out, or to take part in physical activities.

Interventions to Avoid Falling Reviewed

A variety of interventions have been considered to help seniors avoid falling – extra Vitamin D to strengthen their bones, pacemakers to correct heart arrhythmia, anti-slip devices on footwear, exercise to improve strength and balance.

Now a review of the literature on these different methods has shown that regular exercise to build bone and muscle strength and improve balance is the best option.

The review, conducted by Dr Lesley Gillespie, an orthopedic trauma specialist and Senior Research Fellow at the University of Otago, New Zealand, looked at 111 studies of falling prevention measures, which included more than 55,000 people from 15 countries.

Targeted Exercise the Best Falls Preventative

While Dr Gillespie agreed that specific interventions for elderly people – such as pacemakers, or improving their eyesight - may help some people, they do not reduce the overall rate of falls among elderly people in the community.

She said vitamin D supplements were probably unnecessary, except for people shown to have a vitamin D deficiency. “Taking vitamin D supplements probably does not reduce falls, except in people who have a low level of vitamin D in the blood,” she said in her paper. What’s more, the supplements may cause other problems for the people taking them. “These supplements may be associated with high levels of calcium in the blood, gastrointestinal discomfort, and kidney disorders.“

The one intervention that most reduced the rate of falling among elderly people was regular exercise targeted at improving balance, flexibility, strength and endurance.

Balance, Flexibility, Strength and Endurance Prevent Falling

“Exercise programs may target strength, balance, flexibility, or endurance,” she said.

“Programs that contain two or more of these components reduce rate of falls and the number of people falling. Exercising in supervised groups, participating in Tai Chi, and carrying out individually prescribed exercise programs at home are all effective.”

She warned that regular exercise might not prevent someone from ever falling, particularly if they were subject to falling frequently, but it would certainly reduce the number of times that person fell.

For others, their increased flexibility, balance and strength could give them the confidence and ability to live independently for longer.

Dr Tim Henwood, postdoctoral research fellow with the University of Queensland and Blue Care Community Nursing Service said simple resistance training, done regularly, can improve muscle strength, power and functional performance for people over 65.

"The positive gains in lower body muscle strength are associated to improved abilities in tasks of daily living that are commonly linked to falls," he said.

"Individuals are able to stand from a chair better, climb stairs better and have improved long and short distance walking abilities.

“By building strength we are aiming to improve their quality of life and allow them to maintain independence into later life.”

The copyright of the article Exercise Best Falls Prevention Measure in Seniors' Health/Medicare is owned by Sue Cartledge. Permission to republish Exercise Best Falls Prevention Measure in print or online must be granted by the author in writing.