Our elders are the jewels of the earth because of their precious value in enduring time and events that some may not have lived to see. They have been able to overcome challenges affecting their mental and physical well being despite genetic and environmental factors. Social habits that effect our quality of life have evolved over time because of technological advances, but some are still living according to practices that are tried and true. However, it seems as if aging populations have not received the realistic attention needed due to society’s preoccupation with vanity. People are living longer and society is now faced with the responsibility of ensuring that our elders can function to have their basic needs met for them to live with independence. This can be made possible by highlighting the importance of biomechanics, understanding strategies for aging gracefully, and how to train the body in preventative and corrective ways to reduce falls. Chronic conditions that affect many systems in the body have caused our elders so many challenges with balance, coordination, and postural confidence that a fall may be a very traumatic event. The prevention of falls among older adults is LIFE saving!
With falls being a major contributor to disease and death among older populations, studies are constantly reporting the economic impact of medical costs in this country (4, 5). However, 42% of falls can be prevented through various ranges of activity tailored for the level of fall risk (5). Let’s start with a biomechanics approach because this is the foundation of all movement, and this will help people develop a greater appreciation for mobility and balance. Falls occur as a result of momentary loss of control and spatial awareness. Our nervous system adapts instantly to recover from a fall to regain control. Stepping forward, backward, left, or right is instinctive in regaining control, but sometimes age-related differences can complicate this (4). Whatever direction the body leans toward when falling, the internal force needed to overcome gravity is also what makes the difference in recovery. To assess internal force and risk of falls, squatting or sitting in a chair is a good test (4). The objective is to see how it feels to slowly sit in a chair with out using your hands. As you lower your center of gravity to sit, this action is synonymous to falling. If the impact to the chair is hard, then this possibly indicates a vulnerability to fall-related events. This is just a start in understanding the role of biomechanics in preventing falls.
Strategies for aging gracefully is a concept that society takes for granted. Aging relates to the structural and functional changes that decline in major organ systems over time, and two modalities to make optimal aging possible are exercise, of course, and caloric restriction (2). Exercise restores the age-related decline in mitochondrial oxidative capacity, and caloric restriction reduces the rate of decline in organ function and slows the onset of age-related diseases including diabetes, cancer, and Alzheimer’s disease (2). This doesn’t sound to good to be true; we just need to maintain habits for sound well being.
According to the experts associated with the Prevention of Falls Network Europe (ProFaNE), there are six significant activities that help reduce falls: Gait training emphasizing hip, knee, and ankle flexion; strength training emphasizing body weight; flexibility emphasizing joint health; Tai Chi (most important) and dance; general physical activity emphasizing daily living activities; and aerobic endurance emphasizing cardio machine safety and walking (2).
Our elders will be proactive and willing to engage in these measures with the right amount of support, and as support grows to help prevent falls, the lives of our elders will be honored and preserved.
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1. Baechle T, Earle R. Essentials of Strength and Conditioning (3rd ed). Baechle T and Earle R, eds. Champaign, IL: Human Kinetics, 2008.
2. Geither C, McKenney D. Strategies for Aging Well. NSCA Strength and Conditioning J. 2010; 32(5): 36-52.
3. Gilson T. Outcomes of Confidence in Sports Training Settings. NCSA Strength and Conditioning J. 2010; 32(5): 91-96.
4. Robinovich S, et al. Prevention of Falls and Fall-Related Fractures through Biomechanics. ACSM’s Exercise and Sport Sciences Reviews. 2000; 28(2): 74-79.
5. Rose D. The Role In Preventing Falls Among Older Adults. ACSM’s Health and Fitness J. 2015; 19(3): 23-29.
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