An accidental fall on the sidewalk isn’t a big deal for most young adults–aside from the minor embarrassment it causes.
For middle- to senior-age adults, however, doing so could equal broken bones, months of rehabilitation, and even a loss in quality of life.
One simple trick could help reduce this risk dramatically, however.
According to new research headed by researchers from the University of the Sciences, people over the age of 65 who took part in a simple, five-week balance-training program reduced their risk of falling dramatically, as well as helping them become more mobile.
The results were presented at the University of the Sciences’ 13th Annual Research Day on April 9.
“One in three individuals over the age of 65 experience a fall,” says Carol A. Maritz, P.T., Ed.D., a physical therapy professor and a board-certified geriatric clinical specialist from the University of the Sciences, who led the research. “However, aside from our findings, current overall research lacks evidence regarding the impact of a short-term balance-based exercise regimen on community-dwelling older adults.”
The Research
For many researchers, they knew falling was a serious problem for seniors–one that could result in major trauma.
To stop it, they focused on a practical solution: Improving their balance and strength.
Recruiting a group of seniors over the page of 60, researchers first tested their balance using a self-reported questionnaire, as well as using computerized tests to evaluate their strength.
Next, researchers put them on a 6 week balance program, aimed at improving their lower leg strength, ability to balance, and functional mobility. All three factors are important for reducing falls in seniors.
After the 5 week exercise period ended, researchers tested their balance again–and there was a dramatic difference.
“The study results found that a short-term balance program can improve lower extremity strength, balance confidence, and functional mobility in the older population; thereby, reducing their risk of falling,” reports the University of the Sciences in a press release. “Even though there were no significant changes in dynamic balance, there was a positive trend suggesting the benefit of a short-term training program.”
While further testing is needed, the results thus far look good. Future research will explore how certain exercise programs, such as the program featured in this study, could impact seniors in the long term. If successful, researchers may finally have a drug-free, inexpensive solution to help reduce falls in seniors.
What This Means For You
Falls are no laughing matter–especially if you’re a middle- to senior-age adult. Luckily you can reduce your risk dramatically just by engaging in a short balance exercise program, say health experts. Your local physical therapist can help you find the best balance programs suited for your physical condition.
Readers: What do you do to prevent falls?
Sources:
Short-Term Exercise Programs Can Prevent Falls by Seniors, Researchers Say – ScienceDaily.com
Researchers Say Short-Term Exercise Programs Can Prevent Falls by Seniors – NewsWise.com
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