Falling is more than a bruise to our dignity; it can lead to disability, bone breaks, brain bleeds, loss of independence, and premature deaths. Learn the risks and how to avoid them.
In this Episode:
- 01:51 – “The Apprentice”
- 04:15 – Recipe of the Week: Brownie Cookies
- 06:55 – The Importance of a Will
- 15:50 – How to Prevent Falls
- 40:33 – “Fear” – A Poem by Kahlil Gabran
- 42:30 – Outro
Reduce Your Risk for a Fall
Falls are a leading cause of bone breaks and brain injuries for people over age 65 living in the United States, which is more than 14 million elders, or about 1 in 4 who fall each year. According to the CDC, about 37 percent of older people who have fallen have an injury that required medical treatment or activity restrictions. 95 % of hip fractures result from a fall. For older adult falls are common, costly, and preventable.
Listen to learn about risk factors and actions you can take now to prevent a fall – from canvasing your home for hidden hazards to choosing better footwear, to focusing on fitness and activities that improve strength and balance.
The Benefits of Weight Training
Research shows a simple 15-minute weight training routine can help prevent premature death.
- The best machines to use are: Chest Press, Pulldown, Leg Press, Abdominal Flexion, Back Extension, and the hip abduction/adduction. Consult a trainer at your facility if you’re unfamiliar with the machines.
- Complete each exercise slowly and smoothly, lifting the weight for 10 seconds and lowering for another 10 seconds. Repeat until you can’t lift again.
All Physical Activity Counts
Any form of activity is great. The World Health Organization recommends that adults undertake 150 to 300 minutes a week of moderate-intensity aerobic activity, which can help prevent falls.
Exercises such as Tai Chi are especially good at increasing proprioception – the ability to sense the position of one’s body in space – in the lower limbs of adults, especially those over 55 years old. Tai chi can also help reduce the risk of falling.
Fear, a Poem by Kahlil Gibran
This poem reminds us that fear can be transcended when we have the courage to embrace change and become part of something more significant than ourselves.
Recipe of the Week: Brownie Cookies
Do you make brownies or cookies? Why not both…in one dessert! The problem is, these disappear twice as fast! You can get this recipe at Southern Living.
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Related Episodes:
- S4E36-Are You Aging Well? Learn How to Make the Best of Your Golden Years
- S2E25: Move It! Secrets for battling fatigue in spite of illness
References:
- Mortality in the United States, 2022: db492-tables.pdf (cdc.gov)
- Principal Causes of Death in the United States, 1923 Source: Public Health Reports (1896-1970), Vol. 39, No. 51 (Dec. 19, 1924), pp. 3210-3211 Published by: Sage Publications, Inc. Stable URL: https://www.jstor.org/stable/4577400
- Falls are the leading cause of injury among older Americans – The Washington Post
- Older Adult Falls Data | Older Adult Fall Prevention | CDC
- WHO guidelines on physical activity and sedentary behaviour: at a glance
- 6 strength training exercises for beginners of any age – Washington Post
- Fear By Kahlil Gibran, Famous Inspirational Poem (familyfriendpoems.com)
- Shailendra, P., Baldock, K. L., Li, L. S. K., Bennie, J. A., & Boyle, T. (2022). Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis. American journal of preventive medicine, 63(2), 277–285. https://doi.org/10.1016/j.amepre.2022.03.020
- Steele, J., Fisher, J. P., Giessing, J., Androulakis-Korakakis, P., Wolf, M., Kroeske, B., & Reuters, R. (2022). Long-Term Time-Course of Strength Adaptation to Minimal Dose Resistance Training Through Retrospective Longitudinal Growth Modeling. Research Quarterly for Exercise and Sport, 94(4), 913–930. https://doi.org/10.1080/02701367.2022.2070592
- Falls in Older Adults – Geriatrics – Merck Manual Professional Edition (merckmanuals.com)
Resources:
- Falls and Fractures in Older Adults: Causes and Prevention | National Institute on Aging (nih.gov)
- Preventing Falls at Home: Room by Room | National Institute on Aging (nih.gov)
- Balance Exercise for Older Adults (youtube.com)
- Older Adults and Balance Problems | National Institute on Aging (nih.gov)
- Quick Facts: Falls in Older People – Merck Manual Consumer Version (merckmanuals.com)
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