USPSTF Recommends Exercise to Prevent Falls in Older Adults

Picture this… you’re reaching for a can of soup on the top shelf of your pantry, and suddenly, you feel unsteady.

Or perhaps you’re walking down the street, and an uneven sidewalk catches you off guard, causing you to stumble.

Luckily, you’re able to catch yourself, relieved. But the reality is, you were just seconds away from what could have been a deadly fall.

As we age, simple tasks can become increasingly difficult. Stiff joints, decreased muscle strength, and reduced balance all contribute to a decline in mobility, making it harder to maintain our independence—and setting us at a higher risk for a dangerous tumble.

The good news is, there’s a simple way to reduce your risk of falls and maintain your mobility well into your golden years…

When Falls Turn Fatal

The reality is, falls remain the leading cause of injury-related morbidity and mortality among older adults in the United States.

Approximately 27 percent of community-dwelling individuals aged 65 years and older report at least one fall in the past year.

The consequences of a fall can be devastating, ranging from bruises and fractures, to long-term disability and loss of independence, to even death.

The Power of Movement

The U.S. Preventive Services Task Force (USPSTF) recently released a recommendation stating that exercise interventions are recommended to help prevent falls and fall-related morbidity in community-dwelling adults aged 65 years and older who are at increased risk of falls.

While the exercise intervention could include individual or group activity, most of the studies in the systematic review involved group exercise.

Engaging in physical activity with others not only provides accountability and motivation but also offers a valuable opportunity for social interaction and support.

In addition to exercise, the USPSTF suggests that the decision to offer multifactorial fall prevention interventions should be individualized based on an assessment of potential risks and benefits. This includes considering the circumstances of prior falls, the presence of comorbid medical conditions, and your personal values and preferences.

The Best Exercises for Fall Prevention

Although it can be challenging to determine the specific exercise components that are most effective for fall prevention, the most commonly studied components associated with reduced risk of falls included:

Gait training
Balance training
Functional training
Strength and resistance training

Aim for 2-3 sessions per week, and remember that consistency is key. Making exercise a regular part of your routine can help you maintain your mobility, reduce your risk of falls, and enjoy a more active, independent life.

Despite the numerous benefits of exercise, many older adults face challenges when it comes to starting and maintaining a regular physical activity routine. Inactivity, competing sedentary activities, and lack of access to appropriate programs can all act as barriers.

However, by prioritizing your health and seeking out supportive resources, you can overcome these obstacles and reap the rewards of a more active lifestyle. Talk to your healthcare provider about fall prevention programs in your area, and don’t be afraid to ask for help in finding an exercise regimen that works for you.

Remember, it’s never too late to start! Embrace the power of exercise, and unlock the key to a more mobile, confident, and fulfilling future.

P.S. Seniors… doing THIS can help prevent deadly falls.

Sources:

USPSTF Recommends Exercise to Prevent Falls in Older Adults. (n.d.). Medscape. Retrieved June 5, 2024, from https://www.medscape.com/s/viewarticle/uspstf-recommends-exercise-prevent-falls-older-adults-2024a1000aix

The KEY to Staying Mobile and Independent as You Age

When Falls Turn Fatal

The Power of Movement

The Best Exercises for Fall Prevention

Sources: