Falls are a common and serious health problem threatening seniors’ safety and independence. The fear of falling results in limiting physical and social engagements. This only increases physical decline, depression and social isolation. Prevention strategies, including physical activity and exercise, are vital in combating falls. A higher level of fitness can be achieved if done consistently over a period of time (minimum three months). For the sedentary person or one who is at the beginning of their fitness journey, lifestyle and behavioural changes are encouraged – e.g. short, daily walks/walking the dog, light gardening, limiting prolonged sitting time, etc. Generally, for adults 65+, the World Health Organization and The American College of Sports Medicine recommend exercise programs that have a combination of aerobic, strength/resistance training, flexibility and balance work. The biggest single factor that has been shown to cause falls in the older population is a lack of strength specifically leg strength as a result of decreased activity. Focus on lower limb strengthening and balance activities as a part of daily living and within a group class or activity. Adapted/ Hybrid Exercise Examples 1. Walking 6. Tandem stance 2. Wall pushups 7. Leg lifts 3. Rise on toes 8. Bridging 4. Toe taps 9. Reaching 5. Sit to stand 10. Standing/ sitting stretch Ace Sports Clinics’ multidisciplinary team of healthcare professionals provides a holistic approach to your treatment through an individualized Client Treatment Plan tailored to keep your body moving and pain free. Brought to you by ADVERTORIAL Fall Prevention, Physical Activity & Exercise We all deserve to be physically active, functional, independent and free from injury. Written by Debita Harripersaud, Registered Physiotherapist, ACE Sports Clinics, Canada AEROBIC (2.5 – 5 hours/week) Walking, cycling, swimming, dancing, cross-country skiing. Combination of moderate to vigorous intensity. RESISTANCE (2 days/week minimum) Circuit training, free weights, stair climbing, calisthenics. One or more sets of 10 – 15 repetitions (8 – 10 for major muscles). 2 – 3 min rest between sets. 48 hours separating training sessions for the same muscle group. Moderate intensity. FLEXIBILITY (2 days/week minimum) Static stretches, upper/lower body range of motion. 10 – 30 seconds. To the point of tension before discomfort (no pain). BALANCE TRAINING (3 days/week minimum) At least 10 minutes. To challenge balance safely (with support within reach). Adapted from ACSM’s Guidelines for Exercise testing and Prescription
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