Holistic Health
Simple exercises can prevent falls
More prevention is needed for this growing major public health problem
Though falls don ’ t make the headlines as other much-publicised health risks like cancer and heart disease , they ’ re considered a major public health problem by the World Health Organization , ranking second as a cause of unintentional death from injury worldwide , with an estimated 684,000 fatalities each year .
These numbers are even more tragic when we consider that taking just a few simple measures can help prevent or avoid falls , especially for the elderly , who experience the greatest number of fatal falls or serious injury every year , such as hip fractures and head trauma . One key preventative approach is to do exercises that improve balance which can reduce the chances of falling .
“ As you age , you begin to lose muscle mass and strength , and your reaction time begins to slow as well ,” explained Christopher Travers , an exercise physiologist at the Cleveland Clinic , on its website . “ These are all things that affect your balance . As a result , you ’ re more susceptible to trips and falls .”
But he added that doing exercise for just a few minutes every day can help people regain steadiness and move with more confidence .
The single leg stance is one example . You start by standing with your feet together , then you need to bend one knee while raising your other foot behind you and keep this position for 10 seconds and then reset your foot to the ground . The same movement needs to be repeated with the other knee . People who struggle to keep their balance can use a chair for support .
Balancing on one foot while standing is a good practice in general if you want to improve your balance , but there are also other excercises such as standing up from a seated position without using your hands and walking in a line , heel to toe , for a short distance , according to the Mayo Clinic .
Tai Chi , a form of simple exercise that originated in China , can also offer prevention against falls by improving your balance . It can also reduce stress and improve energy and stamina , as well as muscle strength and aerobic capacity .
In a 2016 study published in Gerontology and Geriatric Medicine , 40 participants aged 60 or older engaged in balance exercises at home four times weekly for six weeks . At the end of the programme , they noticed their balance had improved when walking and that it was easier for them to get dressed , especially putting on socks . The exercises also improved coordination , leg strength , and ankle mobility .
Similarly , elderly participants in a study looking at the role of Tai Chi in enhancing balance also saw significant benefits . “ Our study showed that Tai Chi Chuan significantly improves the balance and fear of falling in community-dwelling older adults ,” the authors wrote in the Journal of Exercise Rehabilitation .
People who wish to start exercising for balance improvement are recommended to see a doctor , ideally a physical therapist , for advice on the best course of action , especially those who have severe balance problems .
One key preventative approach is to do exercises that improve balance which can reduce the chances of falling .
24 ISSUE 5 | 2022 GlobalHealthAsiaPacific . com