Nearly 1 in 4 adults over the age of 65 fall every year and the number increases to over 40% when folks reach 85 years old (Appeadu & Bordoni, 2022). The biggest issues related to falls are the following:
- Abnormal gate pattern due to loss of strength in the ankles, shins, hips and core
- Vision impairment/decreased reaction time
- Fatigue due to loss in cardiovascular function
- Balance
Other causes include fear of falling (if fallen before, 70% of those fear falling again), drugs, solitary lifestyle, medical conditions, cognitive disorders, impaired vision, foot issues
To combat those issues related to falls, our programs for aging adults need to be specific to these concerns listed above while being progressive in nature. The following progression to prevent falls needs to be taken into consideration:
- Assess gate, range of motion, strength, conditioning, balance, hand-eye coordination through specific drills at least every 12 weeks
- Integrate corrective exercise that improves strength, movement patterns, balance, hand-eye coordination which in turn, effects aging adult’s abilities to navigate through changing environment
- Incorporate a social support environment that covers the whole wellness program (nutrition, companionship, proper/safe environment, etc.). When we are around others who offer positive feedback as well as knowledge then we can greatly improve our health.
Vision training and hand-eye coordination drills
Being able navigate the environment through our visual, somatosensory and vestibular senses will determine our success in fall prevention. When we set up training environments challenging each of these components, we can be much more successful at preventing injuries related to falls (Reed-Jones et al., 2011). Let’s take a look at a few examples below, but keep in mind that there are many levels and progressions to each of the exercises as well.
Blaze Pod games for improving reaction time
Ladder Drills for Space Navigation
Cone Drills for Change of Direction and Spacial Awareness
An effective sample program would include all fitness components as well as fall prevention drills for an aging adult group. Let’s look at what that would look like below:
- Warm-up- Range of motion movements for all areas throughout the body from ankles to neck (Tip to toe)
- Strength movements- Muscle strengthening exercises that improve gate, bone mass, energy and independence (throughout the whole body)
- Specialty Drills- Agility, hand-eye coordination, balance, and movement (fun challenges)
- Stretching- Further improve range of motion
Movement in general is great, but the more we can offer specific exercises that tailor to each individual based on their assessment, goals and interests the better an exercise program becomes engrained into his/her lifestyle. Most of us have an hour per day to perform wellness activities, so make them worth it by covering all components.
References:
Appeadu, M. & Bordoni, B. (2022). Falls and fall prevention in the elderly. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK560761/
Clark, M. A., Lucett, S. C., & Sutton, B. G. (2014). NASM Essentials of Corrective Exercise Training. Jones & Bartlett Learning.
Foreman, J. (2020). Exercise is Medicine: How physical activity boosts health and slows aging. New York, NY: Oxford University Press.
Reed-Jones RJ, Dorgo S, Hitchings MK, Bader JO. (2012). Vision and agility training in community dwelling older adults: Incorporating visual training into programs for fall prevention. Gait Posture. Apr;35(4):585-9. doi: 10.1016/j.gaitpost.2011.11.029. Epub 2011 Dec 27. PMID: 22206782; PMCID: PMC3405148.