Physio: Exercise, strength and balance keep women from falling

Falls and hip fractures rates in all older people can be reduced by strength and balance retraining exercises, Australian Physiotherapy Association president, Cathy Nall, said. One in three adults over the age of 65 will experience a fall this year, which can result in injury and even death. Among the injuries, hip fracture will be the most common – especially for women – and can seriously affect a person’s ability to remain independent.

“We know that in women, balance starts to decline over the age of 40, placing them at greater risk of fall. And because older women can also be affected by conditions such as osteoporosis and osteoarthritis, their risk of sustaining a fracture injury from a fall is greater. “The good news is that exercise programs designed by physiotherapists and exercise physiologists can help improve strength, balance, endurance, fitness and bone density, all of which will help lessen the chance of falling,” said Ms Nall. Studies confirm that specific exercise and balance training to reduce falls and injuries for older people can make a difference, and are recommended to help improve strength and balance. Exercise and strengthening activities will also deliver greater benefit when tailored for an individual’s capacity and lifestyle, and where a physiotherapist provides supervision and ongoing monitoring.

“Many older people may already be exercising, but they need to be sure their technique is correct and that they are getting therapeutic benefit from it. Walking sticks and frames also need to be correctly prescribed and fitted – not borrowed from other people,” Ms Nall said.And with growing evidence that an assessment of home hazards to minimise the risks can also reduce falls, it might be a good idea to invite a health professional home to check for risks such as poor lighting, slippery mats, dangling electrical cords and clutter.

More information: www.physiotherapy.asn.au

Tips to Prevent Falls

1. It's never too late to start exercising! - balance is a skill you can keep or recapture at any age.
2. Exercise regularly - this keeps the balance 'tuned up' and bones and muscles strong.
3. Exercise within your limits - problems such as diabetes, arthritis or asthma should not stop you exercising. Your physiotherapist can tailor a specific exercise program for you.
4. Maintain good posture - good spinal care throughout your life will assist your balance.
5. Walking aids such as sticks and frames should be correctly prescribed and fitted - not borrowed from other people.
6. Choose proper footwear - firm fitting, flat shoes improve your stability.
7. Take extra care on uneven ground - surfaces such as gravel and grass are more challenging to the balance.
8. Good vision helps your balance. Be careful if lighting is poor and avoid walking in the dark.
9. Be aware of home hazards - slippery mats, dangling electrical cords and clutter can turn your home into an obstacle course.

Have a 'Falls Emergency Plan' - know how to summon help if you do have a fall. Ask your physiotherapist to show you the easiest way to get up off the floor.