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Conducting fall prevention exercise research for Therapeutic recreation classes in graduate school, I have found one recurrent underlying theme article after article: consistent exercise reduces the risk of falls among the aging population. Researchers study different aspects of fall prevention exercise such as the type of exercise, the frequency of movement, the age of the participants, and the intensity of the program.
In Effective Exercise for the Prevention of Falls: A Systematic Review and Meta-Analysis by Catherine Sherrington, Whitney Lord, Herbert Bumming, and Close, the authors compare and contrast the effect of balance training, resistance training and walking on the incidence of falls among community dwelling older adults. The results of this study indicated that those who DID NOT participate in a walking program but engaged in a resistance training program and balance training improved the most on senior fitness tests indicative of future falls. In fact, the most important deterrent of a fall was functional balance training. CONSISTENT balance training.
I cannot emphasize the importance of practicing your balance training. People engage in resistance training and cardiovascular training so in order to reduce the risk of an accidental fall, a person must include exercises that challenge the balance system: do your balance training and practice your balance skills. Balance is an intricate messenger system that involves multiple body systems, the more you use it the more efficient the system becomes.
As a certified Fall Proof balance and mobility instructor, I teach older adults how to progressively challenge the visual, vestibular and somatosensory systems involved in balance. The FallProof program works… I urge my participants to challenge themselves and I see their bodies responding. My participants are more confident because they are aware of their limits of stability. They consistently practice their balance skills.
Take 5 to Exercise everyday. Incorporate a routine that allows you to practice flexibility training 3-7 times a week, resistance training 2-3 times a week and balance training 3-5 times a week. This is a complete exercise schedule that will significantly reduce your risk of an accidental fall. Invest in yourself and your future: Take 5 to exercise daily.
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