Don’t Fall into Poor Health By Karl Knopf, EdD Each year, in the US, approximately one third of the population over the age of 65 will experience a fall. Falls are often directly related to a decline in health and fitness of older adults; complications from falls are one of the leading causes of death for the older populations. Many falls are preventable. However, without guidance for prevention strat- egies and the proper use of assistive devices, like a cane or walker, falls will continue to occur. The research shows that the more often a person falls or trips, the more likely a fall leading to a major injury will occur. Balance is a complicated process that involves proper functioning of the sen- sory system. It is also influenced by weakness of the lower extremities, bal- ance and/or gait disorders (both physi- cal and neurological), visual changes, cognitive impairment, and depression. Balance may also be affected if the individual has experienced prior falls, or is taking multiple medications. It is important to note that prescription medications can cause unintended effects for older adults; this may result, in part, from changes in how the body metabolizes the medications. If the person has several health conditions, these age-related changes are com- pounded. Individuals taking multi- ple medications should periodically review drug interactions with their doctor or pharmacist. Is Fitness the Solution? Often changes in gait and balance are a normal part of aging, but many of these changes can be mitigated with a multi-faceted approach. Exercise that increases the strength of the leg muscles and flexibility in the ankles and hips are helpful in fall preven- tion. A total body fitness program that improves leg and core strength, as well as improving posture, will foster better balance and help prevent falls. Additionally, challenging the body to move in numerous directions can improve balance and coordination. However, quick turns can also cause a fall, so monitor the speed of move- ment and cue the exercises carefully. Participation in classes such as Tai Chi, dance, or any kind of aquatic activity that includes directional changes can be functional. Safety Tip: Moving in different directions is important to develop bal- ance and coordination. How- ever, quick turns can cause a fall, so monitor the speed of movement and cue the exer- cises carefully. Practical Tips to Prevent a Fall In addition to designing classes to include beneficial exercises and cue- ing properly for safe execution, you Author Dr. Karl Knopf has been in- volved in health and fitness for over 40 years. During this time, he has worked in almost every aspect of the industry, from personal trainer and therapist to consultant. While at Foothill College, he was the Coordinator of the Adaptive Fitness Technician Program and Life Long Learning Institute. Dr. Knopf is the author of over 15 books on fitness for people over 50, published by Ulysses Press, that are available at their website, http://ulyssespress.com/, and at Amazon and local bookstores. December 2017 / January 2018 | Akwa | 29 can provide practical fall-prevention tips to your participants: • During daily activities, wear shoes with soles that aren’t too slippery or rough ; your feet may either slip out from under you or “grab” the surface and trip you. • Slips and falls are common occur- rences on wet surfaces, so wear aquatic shoes for better footing in the locker room, hallway, pool deck, and in the water. • Perform a home safety inspection to ensure that there is ample light- ing (night lights are helpful) and make sure there are no loose rugs, uneven surfaces, or clutter on the floor. The good news is that balance can be maintained, and often improved, at any age. What you do today deter- mines your tomorrows. n
