How elderly keep active, prevent falls
WHILE public health experts agree that social distancing and self-isolation are essential to mitigate the spread of the COVID-19 virus, the irony is that this creates other potential problems associated with sedentary behaviour.
For many people their usual exercise routines have had to be altered or in some cases discarded with gyms, clubs and societies all over the country closing their doors.
Despite this, most people can still get out for some form of physical activity, while remaining within 2km of their homes, but this can be difficult for older adults given the recent advice.
If you are over 70 or extremely medically vulnerable, the new “cocooning” measures mean that you should not leave your home.
This cohort of people are not only more susceptible to the rampant coronavirus but, with these stricter measures, are also becoming more vulnerable to disease progression, cognitive decline and falls due to the inevitability of reduced physical activity.
Although, the new “cocooning” measures mean that you should not leave your home, it does not mean that you should stop moving.
If you feel well enough, it is important to use movement and activity as a way of reducing sedentary behaviour and preventing your risk of falls.
Falls are a major issue for the elderly with one in three people over the age of 65 falling per year.
This statistic is heightened further in those over 80 and given the possible implications of a fall this must be addressed now more than ever.
Research has shown that regular activity involving both strength and balance exercises can help to reduce risk of falling.
This is particularly true for older adults given that muscle strength starts to decline rapidly after our 30s.
The good news is that you do not need to leave the house to conduct these types of exercise, so even in the current situation you can continue to reduce your risk of falling by carrying them out throughout the day.
We, in Sligo Physiotherapy Clinic, use a computer software called PhysioTec to compile such exercises.
This provides our patients with individualised programmes in order to address their specific weaknesses.
Below is an example of generalised strength and balance home exercise programme that can be carried out within the home with limited resources.
As always, before starting such a programme, individuals should consult a healthcare physician if they have any health problems which may be exacerbated by conducting these exercises.
Additionally, it should be noted that this programme may need to be regressed or progressed depending on how a person is managing.
As well as unsteadiness, due to reduced strength and balance, dizziness can also put you at increased risk of falling.
Here are some tips that may help to reduce dizziness and therefore your risk of falling;
If you have been lying down for a long time, sit on the side of the bed for a couple of minutes before standing up.
If you have been sitting for a long time, get up slowly and make sure you are steady before walking.
Ensure that you eat and drink regularly. Tell your doctor if you think your medication is making you feel dizzy (being on four or more medications has been shown to increase your risk of falling).
Furthermore, your environment can predispose you to falls.
Here is some advice that can help reduce this risk while “cocooning” over the coming weeks;
Organise home to minimise climbing, stretching and bending. Remove clutter.
Mop up spills immediately.
Have good lighting in all areas of your home.
Do not walk in socks or tights. Wear comfortable, well-fitting, flat shoes and with a back on them.
Do not wear loose fitting trailing clothes. If you are given a walking aid e.g. walking stick or frame, ensure you know how to use it correctly and use it at all times.
Use hand rails and mobility aids as recommended.
Get your eyesight/ hearing tested every year.
During the current pandemic we find ourselves in, many older adults have been and will continue to be confined to their homes.
It is important that they continue to follow the advice given by the government to reduce the risk of infection of the COVID-19 virus but they must concurrently be encouraged to stay active within the home.
The above exercises and advice will help to achieve this and ultimately reduce falls risk and improve quality of life during these unprecedented times.
Eilish Sweeney, BPhysio MISCP, is a Chartered Physiotherapist and works at Therese Devaney Physiotherapy Clinic at Wine St Sligo for more information go to www. sligophysiotherapy.ie