By Barbara Broggelwirth, MS, RDN, CDN

According to the Center for Disease Control (CDC), falls are the leading cause of injury for adults ages 65 years and older.  In 2019, 83% percent of hip fracture deaths and 88% of emergency department visits and hospitalizations for hip fractures were caused by falls.

The risk of falling and fall-related problems rises with age.  There are many reasons why fall risk increases as we age, ranging from medications, impaired vision, foot problems and unsafe footwear.  One of the most modifiable risk factors is age-related muscle loss, known as sarcopenia. Sarcopenia,  derived from the Greek root words sarx (flesh) and penia (loss), is defined as a decline in muscle mass, strength, and function. This loss of muscle function can contribute to unstable balance which can lead to falls.

The good news is that falls are preventable.  With minimal effort, you can incorporate functional fitness exercises to train your muscles to help you do everyday activities safely and efficiently. By incorporating functional fitness training like balance exercises that mimic everyday movements, posture and stability improve, reducing the risk.  No gym required!

Here are some ideas to safely begin to incorporate functional fitness into your daily routine:

  1. Sitting down and standing up from a chair without the use of your arms.
  2. Bend at your knees when picking something up off of the floor or loading the dishwasher.
  3. Standing on one leg at a time while performing other tasks (like brushing your teeth) *get medical clearance from your doctor and begin by holding onto something until you get stronger.
  4. Pushing a heavy door open and pushing a stroller or lawnmower.
  5. Placing luggage in an overhead compartment, putting away dishes or groceries on a high shelf, lifting a child up.
  6. Taking down dishes or groceries from a high shelf, taking luggage down from an overhead compartment.

Other tips for fall prevention:

  • Speak up. Talk openly with your healthcare provider about fall risks and prevention.
  • Ask your doctor or pharmacist to review your medicines.
  • Keep moving.
  • Begin an exercise program to improve your leg strength and balance.
  • Get an annual eye exam. Replace eyeglasses as needed.
  • Wear stable footwear.
  • Make your home safer. Remove clutter and  tripping hazards

 

As with any exercise program, be sure to consult with your physician for clearance.

Resources:

https://www.cdc.gov/falls/data-research/index.html

Barbara Broggelwirth, MS, RDN, CDN is a registered dietitian nutritionist who works with Bariatric and Medical Weight Management patients to help them achieve their health and weight loss goals.