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Falls Prevention & Exercise 

Falls are defined as unexpected events in which the individual comes to rest on the ground, floor or lower level. One in three Australians in the community over the age of 65 years old fall one or more times each year. Falls can result in disability, injury, fracture, loss of mobility and decreased confidence, all of which lead to a decreased quality of life. After a fall, if the person is aged over 65, they are three times more likely to be admitted to a nursing home. 

 

Research has shown that regular exercise can significantly reduce the risk of falls for older adults. Falls are often caused by reduced lower limb strength and mobility, decreased gait and poor balance. All these factors can be improved with regular exercise and balance intervention. 

Exercise recommendations for fall prevention include:

  • Balance training of 3 or more hours each week

  • Strength training 2 to 3 times each week of approximately 45-60 minutes

  • Moderate intensity aerobic exercise 5 days a week of approximately 30 minutes

 

Exercise should be commenced slowly and gradually building up to the recommendations.

In addition to preventing falls, exercise also has other benefits such as:

  • Improves heart health

  • Improves blood pressure and cholesterol levels

  • Improves blood glucose levels

  • Decreases arthritic related pain

  • Improves bone mineral density

  • Improves mood, energy and quality of life

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