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Ageing
Exercise To Prevent A Fear Of Falling In Old Age
Date: 16/12/03
As we age, falling can become a very real fear.
In fact, for many elderly people the fear of falling is a consideration with just about every physical activity. What's worse is that this fear keeps many elderly people from doing the one thing that could most help prevent their susceptibility to falls: exercise.
Fortunately there are exercise methods that can minimise the chances of falling while encouraging the elderly to feel confident about exercising. And for those who are in that zone called 'middle-age,' the time to recognise and prepare for a fear of falling is now.
Using it
The fear of falling can be so great that it could be considered a disability when it prevents an elderly person from performing simple daily tasks or venturing out of the house.
First we'll take a look at how we can help prevent frailty and a fear of taking a fall as we age.
In a study reported in last month's Archives of Internal Medicine, researchers at the University of Pittsburgh (UP) in the US, followed the physical activity habits of almost 230 women who were originally recruited in a study to examine the health benefits of walking in women over 50 years old.
Activity levels of all the subjects were assessed in 1985, then reassessed ten years later. Finally, in 1999, their functional status was determined with a questionnaire and physical performance tests.
Researchers found that the women who continued the original walking regimen or practiced some other form of daily exercise were more adept at carrying out simple activities (such as picking up something from the floor, doing housework, climbing stairs, etc.) than women who stopped exercising.
This outcome isn't surprising, of course. In fact, it would have been quite surprising if the results had been anything different. But this simple study serves to underline the irrefutable importance of daily exercise as we age.
As the old saying goes: Use it or lose it.
Bringing it all back home
But what if you're elderly and haven't exercised in years? In this case many older people are simply afraid to exercise for fear of falling, hurting themselves, and losing their physical independence.
But without regular physical activity they're much less likely to maintain cardiovascular health, strong bones, and good muscle tone. So as their health deteriorates, they become even more susceptible to falling.
But there are ways to avoid this downward spiral by pursuing special exercise methods that reduce the chance of falling while dispelling the fear that goes with it.
For instance, a Canadian study released this past summer showed how low-resistance exercises (some of which can be done while seated) and weight-shifting activities can provide adequate exercise while improving balance confidence.
And a 2002 study of older women demonstrated how exercises adapted from the Chinese martial art called Tai Chi created significant improvements in balance, functional mobility, and a reduced fear of falling. These results were recorded after three months of 30-minute Tai Chi classes, taken just two times each week.
A little goes a long way
In a previous e-alert I told you about a new study that showed how walking at a comfortable pace for just a few minutes can push your heart rate to a level that's very beneficial to your cardiovascular system.
And although today's e-Alert addresses a very specific concern about exercising, the two most important points about the previous e-Alert I sent you apply here as well: 1) Find a way to exercise that's a comfortable fit for your needs, and 2) You don't have to workout like a madman to reap healthy benefits that will help insure your independence as you grow older.
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