Seniors can take proactive steps to reduce their risk of falls

Steady As She Goes

Falls happen. Especially among the elderly.

I was reminded of how important this concern is for seniors when I received this handwritten note from an HSI member named Nelda…

“I would really love to see info on the elderly falling so much. I fall a lot and would love to know why. I’m not diabetic, or have H.B. Pressure.”

Without knowing more about Nelda (such as her age, physical condition, etc.) we can’t say why she has frequent falls. But we do know of some important steps that middle-aged and elderly people can take that will significantly reduce their risk of suddenly finding themselves tumbling to the floor.

Perfecting postures

In the e-Alert “Take My Pasta…Please!” (9/12/03), I told you about a study in which older women participated in Tai Chi exercise classes. After 12 weeks of 30-minute classes, two times each week, subjects reported significant improvements in balance, functional mobility, and a reduced fear of falling.

Some seniors, however, may have a hard time embracing an ancient Chinese exercise system that looks like slow-motion karate.

Same with Hatha Yoga.

In Hatha Yoga, different postures are held for several moments at a time. Those who practice get a physical workout that can range from gentle to strenuous, depending on the teacher. But the goal of Yoga is balance of body and mind – a desirable endpoint for anyone feeling frail or infirm.

In a recent Indiana University study, 14 elderly men and women participated in 60- minute Hatha Yoga classes, two times each week for 12 weeks. Subjects reported only a slight reduction in their fear of falling, but researchers saw significant improvements in lower body flexibility, increased range of motion, and general balance.

An IU press release notes that the basic Yoga postures can easily be adapted for individual needs and can even be performed from a seated position.

Strolling down the path

If you don’t see yourself practicing Tai Chi or Yoga, there are two more paths that can lead to a reduced risk of tumbles.

Path One: weight training

In an interview with Reuters Health, Dr. Judy Kruger, a specialist in elder care and chronic disease prevention, noted that weight training and resistance training programs have been shown to yield five important health benefits:

• Reduced risk of falls and fractures
• Strengthened muscles
• Increased endurance
• Promotion of proper bone density
• Improved insulin sensitivity

Path Two: vitamin D

Deficiency of this key vitamin contributes to muscle weakness as well as poor bone metabolism and increased risk of falls and fractures.

In the e-Alert “D Does It” (1/7/04), I told you about a study in which researchers took blood samples from more than 1,500 elderly women in residential care facilities where staff members kept a record of falls taken by each subject for about five months.

Comparison of these records with blood tests showed that vitamin D deficiency was a reliable predictor of falls. After adjusting for weight, cognitive function, walking ability and other factors, a statistical analysis determined that doubling the vitamin D level in those who were deficient might reduce the risk of falling by as much as 20 percent.

You can find suggested guidelines for vitamin D supplementation in the e-Alert “Higher and Higher” (1/14/08). Talk to your doctor before adding D to your supplement regimen.

Sources:
“Older Adults Taught Hatha Yoga To Reduce Fear Of Falling” Medical News Today, 3/10/09, medicalnewstoday.com
“Strength Training Urged for Elderly” Merritt McKinney, Reuters Health, 1/23/04, story.news.yahoo.com