Falls!!

Falls and accidents do not “just happen”. Most of the times the situation for an accident waits to happen and thus can be prevented. Falls have disastrous consequences in old age. They cause injury, fracture and limit one’s ability to lead an active, independent life. Thousands of older men and women are disabled, often permanently, due to falls that lead to fractures. Even the fear of fall can be equally disabling psychologically. However, it is possible to prevent falls and injuries by undertaking simple changes in the surrounding environment and following safe practices. Understanding the causes of fall is the first step towards the prevention of falls.

Muscle weakness has been shown to be the biggest risk factor for falls (whether measured by leg strength or by grip strength), even more than history of falls, poor balance, or impaired gait.

Changes in vision, hearing, muscle strength, co-ordination and reflexes make older people vulnerable to falls. In addition, diseases of the heart, brain, bones and joints, thyroid and diabetes may affect the balance and gait. Multiple drugs for these illnesses can also result in dizziness, blackouts and falls. However the reasons can be categorised into two:

• "intrinsic" (e.g., muscle weakness, visual impairment, cognitive impairment) and
• "extrinsic" (e.g., taking multiple medications and environmental hazards like throw rugs and lamp cords).

There are several simple steps which can reduce the likelihood of falls and accidents and make our home and environment safe.
Tips to reduce falls:

1. Make an appointment with your doctor
2. Remove home hazards
3. A version of Tai Chi C’uan, modified for seniors, has been shown to be a promising method of reducing fall risk in seniors.
4. Light up your living space
5. Discuss with your doctor regarding the side-effects of the medicines you are taking and whether they affect your co-ordination or balance. Ask him to suggest ways to reduce the possibilities of falling.
6. Alcohol can affect the balance and reflexes; therefore limit alcohol intake especially before driving.
7. Be careful while getting up too quickly after eating, waking up from sleep, lying down, or resting for long periods. The blood pressure may decline rapidly and cause dizziness and fall
8. Use a cane, walking stick, or walker to help maintain balance on uneven or unfamiliar ground or if you sometimes feel dizzy. Use special caution in walking outdoors on wet pavement.
9. Wear supportive, rubber-soled, low-heeled shoes. Avoid wearing smooth-soled shoes or slippers on stairs or slippery floors.
10. Maintain a regular programme of exercise. Regular physical activity improves strength and muscle tone, which will help in moving about more easily by keeping the joints, tendons and ligaments more flexible. Mild weight-bearing activities may even reduce the loss of bone due to osteoporosis.

For more such tips visit our website Old Age Solutions, or follow us at Google+, Facebook, Twitter, and Youtube

Benefits of physical activities to senior citizens

There's strong scientific evidence that people who are active have a lower risk of heart disease, stroke, type 2 diabetes, some cancers, depression and dementia.

Not only does exercise improve health and reduce the risk of death, but it also improves one’s ability to keep up with everyday activities like housework, grocery shopping, and basic activities like getting up from a low seat or getting out of your car. The older you get, the more you can lower your risk of death or disability by being physically active, compared to sedentary individuals in your age group. Even moderate physical activity has been shown to help seniors retain their ability to do recreational and household activity.

Seniors, 65 and older, who added exercise to their lives had lower mortality and fewer hospitalizations than people who remained inactive. Regular exercise also increases circulation and oxygen intake which are important for our eye health. Exercise increases the supply of blood to the brain, spurs the development of new neurons, and forges more connections between them. This leads to prevention of memory loss.

One study found that the effect of exercise can be exponential: sedentary, frail seniors who began exercise routines built their muscle mass by less than 2%. But their knee extension strength increased by 8%, suggesting that even little changes in muscle mass can have significant changes in muscle performance.

A version of Tai Chi C’uan, modified for seniors, has been shown to be a promising method of reducing fall risk in seniors Studies have shown that the majority of diabetic patients in exercise programs can often actually reduce their dose of medication after a period of time.

More physical activity has been linked to better cognitive skills and a lower prevalence of mild cognitive impairment, a precursor to dementia. Many studies have shown similar results that confirm the effectiveness of exercise interventions in reducing pain and disability scores in patients with knee OA.

Many large-scale studies have shown that higher levels of physical activity reduce the risk of Alzheimer disease, vascular dementia and all-cause dementia. Even in studies of people without dementia, more physical activity has been linked to better cognitive skills and a lower prevalence of mild cognitive impairment, a precursor to dementia.

Walking is the most common form of leisure-time physical activity for most seniors. As little as 28 blocks per week (roughly equivalent to 1.4 miles) have been shown to reduce the risk for mortality, dementia, depression and needing help with everyday activities.

The less time people spend sitting has also been linked to reduced heart risk.
There are so many benefits of physical activities and so many ways of staying fit. Just get started!

For more such tips visit our website Old Age Solutions, or follow us at Google+, Facebook, Twitter, and Youtube