Exercise Helps Cut Risk of Falls

Source: Tufts University
August 8, 2002 (Reviewed: August 20, 2004)

Many seniors learn that one fall --- and the resulting fracture --- can make the difference between living independently and relying on others for care. Lots of factors contribute to an increased risk of falls. A study in the British Medical Journal examined how three such factors --- balance, vision, and home layout --- help or hinder seniors' ability to stay on their feet as they get older.

Risk analyses

For this analysis, Australian researchers recruited 442 healthy men and women. All were at least 70 years old and living in their own home. Each was assessed for balance, visual acuity, and the presence of 'home hazards,' like slippery rugs or steep stairs, which could increase the risk of falls. All were then randomly assigned to receive one, two or three services: weekly group exercise sessions, where the emphasis was on improving balance; vision assessment by a healthcare professional; and help in eliminating fixable home hazards. At the end of the 18-month study, researchers assessed whether any of these services had an impact on the number of falls reported by the group during that time.

Exercise made a difference

Tests done at the close of the study showed that the participants who exercised showed marked improvements in balance and leg strength. Not surprisingly, they also experienced significantly fewer falls when compared with those who did not exercise. Help with vision problems and removal of home hazards, by themselves, did not result in fewer falls. But those who received all three services --- exercise, vision correction, and correction of home hazards --- were the least likely to experience a fall.

The authors point out that preventing falls is a key part of keeping older adults independent in their own homes. Eliminating hazards that increase the likelihood of falling in the home and getting a better pair of eyeglasses are two obvious steps that people can take to reduce their risk of falls. But this study reminds older adults that maintaining leg strength through regular exercise is the key to better balance --- and fewer falls.

Where to start?

Studies show that even those who starts exercising late in life are healthier than those who stay sedentary. Any kind of exercise that builds up strength in the quadriceps (the muscles that support the knee and lower leg) can help improve balance. Check our Exercise Primer (see link below) for advice on how to get started and links to strength and balance-building exercises.

Source

• Randomised factorial trial of falls prevention among older people living in their own homes. L. Day, B. Fildes, I. Gordon,  et al., BMJ, 2002, vol. 325, pp. 128--131

Related Links
Exercise Programs - a Primer
Can Action Each Day Help Keep Fractures Away?
Move It or Lose It is Good Advice for Seniors
Retirement Means More Time for Exercise
How To Avoid Falls at Home
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