The Fitness Freak
No Result
View All Result
  • Home
  • Exercise
    • Cardio Training
    • Strength Training
    • Pilates
    • Yoga
  • Fitness
    • Fitness Gadgets
    • Health Trackers
  • Health
    • Personal Care
    • Hair & Body Care
    • Skin Care
    • Vitamins
    • Protein
  • Nutrition
    • Diet
  • Lifestyle
  • Home
  • Exercise
    • Cardio Training
    • Strength Training
    • Pilates
    • Yoga
  • Fitness
    • Fitness Gadgets
    • Health Trackers
  • Health
    • Personal Care
    • Hair & Body Care
    • Skin Care
    • Vitamins
    • Protein
  • Nutrition
    • Diet
  • Lifestyle
The Fitness Freak
No Result
View All Result
Home Exercise

I’m getting older, how can I prevent falls?

thefitnessfreak by thefitnessfreak
June 1, 2022
in Exercise, Yoga
0 0
0
I’m getting older, how can I prevent falls?
0
SHARES
0
VIEWS
Share on FacebookShare on Twitter


Falls are common. Every year one on three people over the age of 65 will fall. Around one fall in ten cause serious injury. Most of us have a friend or relative who has been injured in a fall and know how life changing that can be.

The most common serious injuries are broken bones and brain damage. Falls can also lead to a loss of confidence, which can lead to restricted activities and a reduced quality of life. Many older adults never regain their pre-fall level of functioning and may even have difficulty continuing to live on their own.

The aftermath of the falls cost Australia a huge $4.3 billion every year. The good news is 20-30% scrap in older Australians can be avoided.

Why do we fall into old age?

Falls occur when there is a mismatch between our physical abilities and the immediate demands of the environment or the activity undertaken.

Falls become more common as we age because with age there is a natural decline in muscle strength, balance and vision, all of which are important in helping us stay upright.

The risk of falling is increased by certain medical conditions (such as Parkinson’s disease, dementia, and stroke) and certain medications (such as sleeping pills).

But that doesn’t mean falls are inevitable.

Exercise makes the most difference

Exercise which aims to improve balance and leg strength is most effective in preventing falls.

Old people doing yoga

This means an exercise performed in a standing position (not a seated position), with your feet close together or while standing on one leg (if safe to do so), while performing controlled upper body movements (movements of the body). tilt and reach, for example).

Balance training combined with strength training of major muscle groups is most effective.

These exercises must be adapted to individual abilities. Middle-aged people with good physical function will benefit from more challenging exercises (such as functional training in a gym or boot camp that includes squats and step-ups).

Effective exercises for people with impaired or frail physical function will follow the same principles but should be modified for reasons of safety and effectiveness. These include daily activities such as getting up from a seated position without using arms for support, walking up and down stairs, walking in a single line, stepping over obstacles, or balancing on one leg.

For lasting impacts, it is important that this type of exercise be done often. The World Health Organization recommends incorporating these exercises two to three times per week as part of the recommended 150 to 300 minutes of moderate activity per week to improve health.

Not everyone enjoys exercising, which means some people have a hard time prioritizing it. It is very important to know that no one is ever “too old” to start exercising, and the benefits are acquired at any age. But don’t delay in starting to exercise either – the sooner we start to build strength and balance, the better off we’ll be in our old age.

Starting small and increasing the amount and intensity of activity, and choosing something enjoyable, are the best ways to start. If you can’t achieve a high dose of exercise initially, any amount is better than none.

Woman seated on a chair.  Woman pushing herself with her legs.  Woman standing.

If you like to exercise in a group, consider finding a local program and bringing a friend with you for more support and social connection. Your state government or the local council should have their classes listed online.

If you’re not sure where to start, the best thing to do is seek professional help in selecting exercises that are right for you and your condition. Speak to your local GP physio Where exercise physiologist.

What else can we do to prevent falls?

In addition to exercising to improve balance and strength, other actions that can reduce the risk of falls include talking to your doctor or pharmacist to review your medications, seeing a podiatrist if you have feet pain and maximize the safety of your home environment by installing adequate lighting and grab bars, and ensuring aisles are free of clutter and liquid spills.

Man with his GP

Falls are not inevitable with age. We need to invest in strategies to help older Australians stay active and independent and avoid falls. Although we know what works to prevent them, we have no national policy or strategy to implement and fund falls prevention programs. This would not only help older Australians, but the budget result as well.

Related Posts

Five reasons physical activity is important for cancer patients
Exercise

Five reasons physical activity is important for cancer patients

February 6, 2023
Let's dance! How dance classes can lift your mood and help boost your social life
Exercise

Let’s dance! How dance classes can lift your mood and help boost your social life

January 26, 2023
Are You Training Hard Enough? Here’s How to Tell
Exercise

Are You Training Hard Enough? Here’s How to Tell

January 26, 2023
Yoga: Modern research shows a variety of benefits to both body and mind from the ancient practice
Exercise

Yoga: Modern research shows a variety of benefits to both body and mind from the ancient practice

January 24, 2023
How to Do a Running Lunge
Cardio Training

How to Do a Running Lunge

January 20, 2023
How often should you change up your exercise routine?
Exercise

How often should you change up your exercise routine?

January 19, 2023
Next Post
Here’s How to Choose the Best Beef on the Market

Here’s How to Choose the Best Beef on the Market

POPULAR NEWS

Learn the Ins and Outs of Pickleball from 2 of Its Best Players

Learn the Ins and Outs of Pickleball from 2 of Its Best Players

January 11, 2023
How many Australians are going hungry? We don't know for sure, and that's a big part of the problem

How many Australians are going hungry? We don’t know for sure, and that’s a big part of the problem

December 12, 2022
Migraine sufferers have treatment choices – a neurologist explains options beyond just pain medication

Migraine sufferers have treatment choices – a neurologist explains options beyond just pain medication

July 11, 2022
Tips & Tricks to Unleash Your Inner Grillmaster

Tips & Tricks to Unleash Your Inner Grillmaster

September 10, 2021
Causes and symptoms of thyroid hair loss

Causes and symptoms of thyroid hair loss

December 27, 2022

The Fitness Freak

Are you ready to change from within? Welcome to The Fitness Freak! The goal of The Fitness Freak is to provide you with the best info about exercise, fitness, health, nutrition and wellness to give you a healthy lifestyle. We hope that you get the most value from our website.

Categories

  • Cardio Training
  • Diet
  • Exercise
  • Fitness
  • Fitness Gadgets
  • Hair & Body Care
  • Health
  • Health Trackers
  • Lifestyle
  • Nutrition
  • Personal Care
  • Pilates
  • Protein
  • Skin Care
  • Strength Training
  • Vitamins
  • Yoga

Recent Posts

  • Iron Rich Foods – 8 Foods to Add to Your Iron Diet
  • Gain Super Bowl Speed with These Sprint Drills
  • Find balance with Prana: A review of the mindful breathing & posture wearable
  • Best 7 Exercises To Do Everyday
  • Home
  • About Us
  • Contact Us
  • Disclaimer
  • Privacy Policy
  • Terms & Conditions

Copyright © 2022 Thefitnessfreak.co | All Rights Reserved.

No Result
View All Result
  • Home
  • Exercise
    • Cardio Training
    • Strength Training
    • Pilates
    • Yoga
  • Fitness
    • Fitness Gadgets
    • Health Trackers
  • Health
    • Personal Care
    • Hair & Body Care
    • Skin Care
    • Vitamins
    • Protein
  • Nutrition
    • Diet
  • Lifestyle

Copyright © 2022 Thefitnessfreak.co | All Rights Reserved.

Welcome Back!

Login to your account below

Forgotten Password?

Retrieve your password

Please enter your username or email address to reset your password.

Log In