Resource Summary
We purposely share information and ideas regarding fall assessment, fall prevention, and fall recovery to provide additional benefit to our customers. This article focusses on available resources for those who wish to learn more about the importance of fall prevention.
Falls among the elderly are a serious problem and fall prevention measures are the focus of every clinician. There are many contributing factors as to why the rate of falls increases with the aging process. We have compiled five of respected references on the topic of fall prevention. As you review the expert references below, notice that exercise is a consistent tool used to intervene and prevent falls in the elderly.
Many other credible resources available on websites provide extensive information, including:
The National Council on Aging – Falls Prevention for Older Adults (ncoa.org)
The Mayo Clinic – “Fall Prevention: Simple Tips to Prevent Falls”; http://www.mayoclinic.org/healthy-living/healthy-aging/in-depth/fall-prevention/art-20047358.
The Centers for Disease Control and Prevention – “Preventing Falls Among Older Adults”; http://www.cdc.gov/features/olderamericans/
American Academy of Orthopedic Surgeons (AAOS) – http://orthoinfo.aaos.org/topic.cfm?topic=A00135
National Institute of Health (NIH) – Preventing Falls at Home: Room by Room | National Institute on Aging (nih.gov)
The above informative resources agree that fall prevention spans many different areas where a therapeutic plan should be established for everyone at risk of falling. Major categories include:
Exercises to Improve Balance and Strength
Medication Management
Vision Correction
Reducing Home Hazards
A common theme in most of the aforementioned authoritative resources is the need for balance and strength competence. Since deteriorating balance and muscle strength contribute the most to the risk of falling, they are also a major factor in fall recovery and the ability of a fallen person to use the ResQUp.
ResQUp Exercises
A person can improve their upper and lower body strength substantially as they practice ascending/descending each 4.5- inch incremental level. Or they can practice improving their balance and lower extremity strength by carefully first placing one foot on the lowest 4.5- inch level, then moving it to the mid 9-inch level, and finally to the most upper 13.5-inch level. Individuals and their caregivers should always consult a physical/occupational therapist or other licensed qualified health care professional about using the ResQUp as an exercise and training device.
Muscle Strength and Physical Therapy
Physical therapists spend much of their day educating patients on the importance of balance and strengthening their muscles as a means for preventing falls. Weight bearing exercises assist in maintaining muscle mass, help increase metabolism, and places needed tension on bones, all of which are essential in maintaining “bone density”. Strong bones are simply more resistant to fracturing during a fall.
Patients should think of their legs as “pillars” of a building. If our pillars weaken, the body can and will fall. Improving physical fitness is important in reducing the fear of falling, which leads to inactivity. Inactivity leads to weakness and imbalance, and we know from above these lead to falls!
Many seniors don’t realize they are gradually losing muscle strength and don’t take preventive measures. It is not unusual for an individual to lose about 1% or 1/3 of a pound of muscle mass each year! As people age, the dynamic process of muscle breakdown begins to exceed the rate at which new muscle is formed. While we may not be able to prevent the loss of muscle mass as we age, the process of muscle loss can be slowed down by performing weight-bearing exercises and ensuring adequate amount of protein in our diet.
Research shows that higher dietary protein of up to 1.2 g/kg bodyweight/day may help prevent age-related progressive loss of muscle mass and strength (sarcopenia) and maintain musculoskeletal health in older individuals. Achieving higher daily dietary protein levels is challenging, particularly for older adults with declining appetites and underlying health conditions (Protein Source and Muscle Health in Older Adults: A Literature Review – PMC (nih.gov)).
Consult the services of a physical therapist should you feel you are limiting your activity level for any reason. Physical therapists can help you improve strength, mobility, balance, and even teach you how to safely get yourself up from the floor using physical techniques or fall recovery tools like the ResQUp.
Comments