60+

As we age, falls are an increasing risk.  In New Zealand, falls are the cause of some 38% of all hospital admissions, 57% of all injuries to people between the ages of 60 and 74, and 82% for people aged 75 and older.  In the US, more than a third of community-dwelling adults 65 and over fall each year, and two-thirds of those who fall do so again within 6 months.  Falls are more prevalent as age increases, and are the leading cause of injury and injury death in older adults. 

Their consequences can be severe.  They can happen for many reasons, including:

• Sudden pain caused by arthritis at a particular position or angle
• Impaired vision
• Dizziness or light-headedness perhaps from a blood pressure change when standing after sitting for a while
• Medication
• Fainting spells

Precautions can help reduce this risk, including providing rails or making better arrangements for things to hold onto, improving lighting, and reducing slippery items and surfaces, such as rugs on wooden floors.

However, a more complete and active approach can be taken, using gentle and organised exercise.  Consider the following common scenario:

• A person with vision difficulties loses confidence walking any great distance.  Their strength and general conditioning deteriorates, as does their sense of balance.  They suffer a fall and are immediately further incapacitated, increasing discomfort, poor mobility, and further health risk, such as heart attack or stroke.

This sequence of events can be largely avoided through simple and often inexpensive precautionary action such as:

• Gentle aerobic exercise, particularly on a walking treadmill, with handles to the sides, builds strength and cardio fitness, and importantly, balance and therefore confidence.
• A regime of stretching, and a variety of movements performed with a gym ball (also known as a Swiss Ball) or elastic control bands, or a bench and dumbbells provide excellent opportunities for strength gain and control.  
• Simple exercises such as standing on one leg (close to something to be grasped if necessary) then lowering and raising oneself a few inches, first with eyes open, and then with them closed, improve strength and confidence.

Beyond these there are many other tools and techniques, amongst which, some that develop agility and speed as well as strength and balance.   There is bound to be something that fits the individual’s idea of fun, which is important if they’re to be fully utilised.   And whatever the choice, it will lead to that sense of control that makes life more liveable and enjoyable.