Keeping your body upright is achieved through the interaction of various body systems, which can deteriorate as you get older. People aged 65 or over have a 1 in 3 chance of experiencing a fall once or more annually, however this risk can be reduced with proper interventions. Multiple component programs, which target functional tasks, balance, strength, flexibility and endurance, have shown to contribute to the prevention of falls when delivered in a group or home-based format, as concluded by the Cochrane review1 . Activities such as brushing your teeth or doing the laundry can be turned into a simple exercise by standing on one leg as you brush or squatting as you bend to pick up washing. By persistently exercising at least 2 hours per week at a moderate or high level, you can significantly reduce your risk of falls2. Attending group sessions in conjunction with home-based exercise is a great way to make sure sufficient exercise is achieved.
Those who have fall risk factors (e.g. visual problems or certain medications) that cannot be addressed through exercise should seek appropriate advice from their GP or receive a full assessment at a falls clinic at your local hospital.
My Rehab Team offers mobile therapy services, including: exercises physiology, dietetics, physiotherapy, speech pathology, occupational therapy, podiatry and a rehabilitation/health coach. Contact our team at 1300MYREHABTEAM (1300 469 794) or at info@myrehabteam.com.au.
References:
1. Gillespie LD, Robertson MC, Gillespie WJ, Lamb SE, Gates S, Cumming RG, et al. Interventions for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2012.
2. Sherrington C, Tiedemann A, Fairhall N, Close JCT, Lord SR. Exercise to prevent falls in older adults: an updated meta-analysis and best practice recommendations. NSW Public Health Bulletin. 2011;22:78–83.
Journal of Physiotherapy [Online] Available at: http://www.journalofphysiotherapy.com/article/S1836-9553(15)00012-0/pdf (Accessed 13th of June, 2015)
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