The Benefits of Exercise – Fall Prevention
The Benefits of Exercise – Reduce the Risk of Falling
This week we will look at how exercise helps reduce the risk of falling.
While this might seem to be a small benefit, it can actually have a huge impact
In the US, millions of older people fall and one fifth of these cause a serious injury.[i][ii][iii] In in the US, falls cost more than US$55 billion and were a common source of injury and death amongst older people.[iv][v]
So preventing falls is not a small thing.
Exercises that focus on balance and strength can reduce the risk of falling.[vi] Exercise prevents falls by improving our balance and strengthening the muscles that keep up upright.[vii]
Exercise and Balance
Exercise that focuses on balance is the most effective way to prevent falls.[viii]
What is Balance?
Balance is our ability to remain upright by adjusting our body position.[ix] Balance can either be static or dynamic. Static balance is what we usually think of as having good balance. It is the ability to balance whilst not moving. Dynamic balance, on the other hand, is relevant when we are moving. The ability to not fall over whilst walking or climbing stairs is vitally important.[x]
What do we use balance for?
While we often think of it as important for gymnastics, yoga and skateboarding, it is also important in everyday life.[xi] Just walking requires us to constantly adjust our balance to stop us from falling over. Balance increases our ‘felt sense’ or proprioception which in turn reduces our chances of tripping and falling.[xii]
How to improve balance.
Balance is largely neurological in nature and become less conscious as healthy neuromuscular patterns are practiced and established. i.e. The more we practice balancing the better our balance becomes. Also, it is important to challenge our balance when practicing. If you are not ‘wobbly’ you are probably not challenging yourself enough but if you are falling all of the place, you also are unlikely to get the benefits. So slightly wobbly but not too wobbly is best.
[i] https://www.cdc.gov/homeandrecreationalsafety/falls/adultfalls.html
[ii] Alexander, B. H., Rivara, F. P., & Wolf, M. E. (1992). The cost and frequency of hospitalization for fall-related injuries in older adults. American journal of public health, 82(7), 1020–1023. https://doi.org/10.2105/ajph.82.7.1020
[iii] Sterling, D. A., O'Connor, J. A., & Bonadies, J. (2001). Geriatric falls: injury severity is high and disproportionate to mechanism. The Journal of trauma, 50(1), 116–119. https://doi.org/10.1097/00005373-200101000-00021
[iv] Alexander, B. H., Rivara, F. P., & Wolf, M. E. (1992).
[v] Sterling, D. A., O'Connor, J. A., & Bonadies, J. (2001).
[vi] https://www.hopkinsmedicine.org/health/wellness-and-prevention/fall-prevention-exercises
[vii] https://www.health.harvard.edu/staying-healthy/simple-exercises-to-prevent-falls-
[viii] https://www.health.nsw.gov.au/research/Documents/13-best-practice-recommendations-falls-prevention.pdf
[ix] https://www.verywellfit.com/skill-related-fitness-components-4155209
[x] https://www.pdhpe.net/the-body-in-motion/what-is-the-relationship-between-physical-fitness-training-and-movement-efficiency/skill-related-components-of-physical-fitness/balance/
[xi] https://www.verywellfit.com/skill-related-fitness-components-4155209.
[xii] https://www.canyonranch.com/5-ways-to-improve-your-balance/
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How does it work?
Strengthening the Heart Muscles
One of the direct ways exercise benefits our heart health is through strengthening the heart muscle.
The heart is a muscular organ made up of four chambers which pump freshly oxygenated blood out of the heart and around the body.[v][vi]
Regular exercise increases the size of the left ventricle (the strongest chamber which pumps blood to the rest of our body) that makes it easier for it to supply blood to your body.
When we exercise, our heart is able to pump more blood around our body more efficiently with little strain which helps it stay healthy longer.[vii]
Photo by Hank Grebe/iStock / Getty Images
Indirect Ways Exercise Helps Protect our Heart[viii]
Exercise also helps in other ways.
It helps lower blood pressure
High blood pressure can damage our blood vessels and increase the risk of heart attack).
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It helps to reduce ‘bad cholesterol’
Bad cholesterol can clog and harden our arteries which means our heart has to work harder.
It helps to us to maintain a healthy weight.
Excess weight, especially in the stomach region, can strain our heart.
Photo by turk_stock_photographer/iStock / Getty Images
It helps our parasympathetic nervous system to function.
This helps to reduce our
Heart rate,
Blood pressure, and
Breathing rate.
This reduces the load on our heart.[ix]
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What type of exercise can help?
Aerobic Exercise
Aerobic exercise is particularly good for the heart. This includes
Brisk walking,
Swimming,
Running,
Dancing, and
Cycling.[x]
Photo by Drazen Zigic/iStock / Getty Images
The American Heart Association recommends 30 minutes a day, five days a week but some exercise is better than none.[xi]
The Mayo Clinic proposes that even 10-minute intervals several times a day can be beneficial.[xii]
Exercise helps to strength our heart and enables it to operate more efficiently. It also helps indirectly by reducing the laad on our heart and helping it pump blood around our body in an optimal fashion. Just a few 10 minute sessions a day can be beneficial so why not help your heart and get moving today.
If you’d like to start exercising contact us or some advice or have a look at how we can help you get some exercise into your life.
[i] https://www.heartfoundation.org.au/heart-health-education/benefits-of-physical-activity
[ii] https://www.healthline.com/health/heart-disease/exercise#Why-Exercise-Matters
[iii] https://www.heart.org/en/health-topics/cardiac-rehab/getting-physically-active/whats-the-link-between-physical-activity-and-health
[iv] https://www.webmd.com/fitness-exercise/exercise-for-heart-health#1
[v] https://www.acefitness.org/education-and-resources/professional/expert-articles/6261/10-ways-exercise-helps-to-protect-your-heart/
[vi] https://www.webmd.com/heart/picture-of-the-heart#1
[vii] https://www.healthline.com/health/heart-disease/exercise#Why-Exercise-Matters
[viii] https://www.acefitness.org/education-and-resources/professional/expert-articles/6261/10-ways-exercise-helps-to-protect-your-heart/
[ix] https://www.acefitness.org/education-and-resources/professional/expert-articles/6261/10-ways-exercise-helps-to-protect-your-heart/
[x] https://www.heart.org/en/health-topics/cardiac-rehab/getting-physically-active/whats-the-link-between-physical-activity-and-health
[xi] https://www.healthline.com/health/heart-disease/exercise#How-Much-Is-Enough?
[xii] https://www.healthline.com/health/heart-disease/exercise#How-Much-Is-Enough?
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