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The Three Keys to Preventing Falls in the Elderly

By Dennis Carroll

Living Safely and Independently as a Senior Citizen

The number one cause of injury-death for people over the age of 65 is complications due to a serious fall. The statistics are grim. Half of all seniors who sustain a serious break will be dead within one year. Many more will end up in nursing homes for the rest of their days. This is a sad way to finish your life. And, we believe, completely preventable.

Aside from environmental factors such as poor eyesight or inadequate lightning, the three keys to preventing falls are reactive power, balance and core strength.

Around the age of 45, we begin to lose muscle fiber at the rate of about one percent per year. Much of these fibers are type II, or fast twitch in nature. Type II fibers are used for quick, reactive movements.

Another factor of aging is loss in the sensitivity of proprioceptors. Proprioceptors send signals to the brain indicating the angle of joints, and the length and tension of muscles, which play a key role in balance.

Finally, loss of muscle strength changes the "strength to bodyweight ratio". The stronger the muscles, the more able the body is to move safely through space and time. An extreme example of this is Olympic gymnasts. Their strength to bodyweight ratio is off the charts. They demonstrate feats of balance performed by no other athletes.

These negative effects of aging are preventable and reversible. Effective load appropriate fitness-training can and will prevent falls in most cases.

In order to prevent falls, the neuromuscular system should be cultivated in such a way as to enhance the body's ability to integrate reactive power and stability. By training quick dynamic movement, under the appropriate load, the body can learn to react quickly, or reflexively when needed. If you lose your balance, you do not have time to think about what to do. Your reactions must be immediate, or reflexive.

One of the reasons elderly people shuffle when walking instead of lifting their feet is the loss of sensitivity in proprioception. Regular cardio-vascular training will benefit proprioceptor sensitivity. Another way to enhance sensitivity is to perform exercises while standing on one leg, holding the other leg just off the floor. Another benefit from this type of training is improved gait when walking. Instead of shuffling along, (and possibly tripping over an unseen obstacle) the tendency to lift the feet, as is natural, returns.

Finally, strength training is crucial. Loss of strength translates into loss of functional ability and confidence in subjects studied. The fear of falling down stairs leads people to use elevators instead, which results in using the muscles less and less: this translates into further deterioration of the function and health of the muscle. Weight training, combined with yoga, is probably the most effective training method to improve strength and enhance balance simultaneously. An added benefit is increased bone density further reducing the likelihood of a break in the event of a fall. Activities of daily living are greatly affected through strength training. Subsequent activities ensue, ensuring continued use and function of muscles.

The negative impact of a fall for a senior can be devastating, even life ending.

If you are a senior worried about falling, or you are concerned about senior falling, take heart. Regular simple exercises, like getting up and down from a chair, can and will provide tremendous benefits. Regardless of age, all who participate in regular exercise will see results. For seniors, what could be more important?

About the Author:

Dennis Carroll is founder of Premier Personal Training in West Chester. He is a nationally certified fitness expert and contributing author to the Fitness Experts Network. He can be reached at . His website is http://www.premier-personal-training.com