Aging is associated with a progressive decline in overall muscle and bone health. As a result, balance, proprioception and strength are also reduced, which increases the risk of falls. According to the Australian Institute of Health and Welfare (AIHW), the rate of head injuries due to falls has almost doubled in the last decade. In general, the rate of fall injury cases among elderly Australians has risen by approximately 3% per year since 2007. Injuries to the head, hip and thigh are the most common and can often prove fatal for older individuals.
In addition, the less active a person’s lifestyle, the earlier those age-related changes will manifest, resulting in sooner impacts on functional capacity and quality of life.
Research shows that strength training in elderly individuals significantly improves balance and functional capacity. Strength training is now widely recommended for older adults to increase independence in activities of daily living and reduce the risk of falls.
Strength training comes in a variety of different forms and does not necessarily involve lifting weights. Nonetheless, seen in the picture above is Mirlene - a 70-year-old lady who attends my gym and a client of our practice. She shows up every single day for her workout and continues to improve each day. She follows the guidance of her coaches and always moves well with good technique. Mirlene does a wide variety of exercises including squats, step ups, deadlifts (shown above), modified push ups, overhead press, jogging and rowing as a part of her training. She adds weight to her exercises under the guidance of her coaches, using light dumbbells, kettlebells or a barbell.
It is vital to preserve the health of your bones, joints and muscles as you age to prevent functional decline and reduce the risk of falls. Aside from the physical benefits, exercise has been shown to have positive effects on mental health, mood and productivity! Your physiotherapist can assess and monitor your mobility status and will work with you to prescribe the most appropriate exercise therapy to maintain your function.