Falls Prevention

As we get older functions such as muscle mass and power & balance are 'lost', particularly if we are inactive.  Much of this loss is simply due to lack of use, maintaining an active lifestyle can help slow this loss and even gain reserves.

How Does Physical Activity help with prevention of falls?

• 33% of people aged 65, and 50% of people over 80 fall each year
• Falls account for 10% of the total London Ambulance Service workload
• 50% of nursing home admissions are due to falls
• The incidence of falls are similar for men and women.  However men are less likely to injure themselves.  They tend to be 20% stronger than women of the same age
• Exercise programmes can reduce the risk of falls by 15%  Thai Chi can delay the onset of the first or future falls by 50%
• Physical activity is important to maintain strength, balance and co-ordination, which can help an older person remain stable if they 'slip' or 'trip'
• Physical fitness is important not only to prevent a fall, but also provides the person with the functional ability to rise from the floor and avoid the complications associated with a 'long life' 
• Risk factors for fallers such as physical activity, the environment and the effects of medications can be positively influenced through education and intervention

What type of activity is best

Stamina based activities are particularly important for health gain, however you also need to include strength and flexibility based activity to get the best habitual health gains

• Stamina type activities
  Walking, swimming, cycling, tennis, dancing & housework (hovering, mopping)
• Strength type activities
  Uphill walking, gardening (mowing, digging), Pilates, weight training
• Flexibility type activities
  Dancing, Yoga, Tai-Chi, swimming, gardening (weeding), bowls     

Top Tips

• Leave the car at home for any journey that doesn't take 20 minutes to walk
• Walking is ideal, free and very accessible
• Walk one stop further to catch the bus, park at the far end of the car park
• Use the stairs instead of lifts and escalators.  Start by walking up the first flight and gradually increasing
• You must enjoy the activity, ask family and friends to join you for further encouragement

How much and how often

Your main aim is to build up to 30 minutes of moderate intensity activity on 5 or more days of the week.  If 30 minutes all at once seems too much for you at the moment:

Start with 5 minutes at least 3 times a day. Gradually build up the time until 30 minutes feels easier.  Once 30 minutes is easier try to work harder e.g. brisker walk.  As you become fitter you will be able to do more

"Remember, Regular Moderate ACTIVITY is BETTER than occasional vigorous BURSTS"

Moderate intensity activity means working hard enough to be breathing more heavily than normal, slightly warmer, be able to talk but not hold a conversation.

Set yourself Achievable Goals

Your chosen activity should be gradually increased and starting at a gentle intensity for about 10 minutes.  Again at the end of your activity you should slowly decrease your intensity level over 5-10 minutes allowing your heart rate and muscles to adapt to the body cooling down.

Staying Safe

• Always consult your GP or Practice Nurse prior to commencing any new exercise programme
• If you do not know how much physical activity you can do safely - please see one or our specially trained Fitness Consultants
• If you have concerns regarding medical considerations for example Arthritis or Angina, ask your GP or Practice Nurse for advice, sometimes your response to exercise will differ with certain medications
• Wear comfortable clothing that does not restrict movement
• Wear shoes with soles that are firm but not rigid.  Ideally shoes should have laces rather than be the slip on type to be safe.  Single lens glasses are safer than bifocals or varifocals during exercise
• Do not exercise if you feel unwell or have swelling of a joint.  Avoid tipping your head backwards, turning or changing direction too fast and always feel the chair behind your knees before sitting down