Viva Vitality: Build your strength to prevent falls

By Medicine Hat News on March 29, 2019.

As we all know, aging is an inevitable part of life and often times as we age we can be susceptible to various health effects. One of these health effects is the incidences of falls in older adults. Falls are the leading cause of injuries among seniors, as a matter of fact: one of three Albertans over 65 years of age and one of two Albertans over 80 years of age, will fall at least once a year; with 95 per cent of all hip fractures and 40 per cent of all nursing home admissions being a direct result of falling. As a result, falls cost Albertans over $280 million every year in hospital admissions, and emergency department visits. It is also important to note that falls can occur at any time of the year, not only in the winter months. So, what can we do about these statistics and keep our older adults healthy from falls?

Review your medication, have your vision checked and keep active.

Since spring is starting to glimmer our way and the warmer climate can promote more of a physically active lifestyle, I wanted to highlight keeping active as a way to build strength and prevent falls. Are you asking yourself what are the benefits to being physically active and how does it relate to falls prevention? There are many benefits which include: keeping your bones and muscles healthy and strong, improving balance, keeping your heart and lungs healthy, increasing energy levels, helping your sleep cycle, reducing the fear of falling, helping to reduce the risk of chronic diseases like heart disease and high blood pressure, improving memory and attention, and improving mood and sense of well-being. So, what better way to reduce your risk of falls than burn some energy and calories with physical activity! Here are a few tips to take action and improve your strength and balance:

Incorporate 30 minutes or more of moderate-to-vigorous intensity physical activity or exercise at least five days each week. Moderate intensity is when you sweat and breathe harder; Vigorous intensity is when you will sweat and be out of breath.

Just getting started being active? No problem, slowly progress and add a few more minutes each day.

Incorporate activities that strengthen both arm and leg muscles.

Need an idea for balance activities? Try exercises in a standing position, Tai Chi or yoga.

Strength activities could include wall push-ups, stair climbing, or exercises with weights or resistance bands.

Endurance activities could include walking, dancing, gardening, bicycling, cross-country skiing, or swimming.

Flexibility activities can include stretching, yoga, and Tai Chi.

For safety, complete exercises with a sturdy chair, countertop, or wall within reach for support, if needed. I hope this spring you will start to challenge your balance and build your strength and be healthy from falls. For more information on falls and ways to reduce your risk please visit the Finding Balance website at findingbalancealberta.ca/