Physical activity can contribute to the reduction of falls in the elderly

In the elderly, cases of falling are common problems that can be serious. The loss of mobility caused by aging favors falls, which have become the sixth leading cause of death among the elderly, according to the Brazilian Society of Gerontology and Geriatrics.

In addition to the risk of death, there are also significant impacts on the well-being and quality of life of this population due to the loss of autonomy. Each year, approximately 30% to 40% of the elderly fall at least once, and the negative consequences go beyond the physical aspect, being also psychological and social. D

Professor José Carlos Farah, from the University of São Paulo (USP), explains that the aging process is associated with significant losses for the human body, which are related to more frequent falls.

“Osteopenia, which is the loss of bone mass, weakens the bone, and the loss of muscle mass, as a consequence, leads to lack of movement and balance control, cognitive loss, which decreases our attention and perception and low physical fitness”, says Farah.

When this is added to a picture of preexisting illnesses, the result is a scenario conducive to falls. Still according to the expert, the process of aging losses is inevitable, but the impacts can be reduced with some habits.

“The benefits of practicing physical activity are opposed to the aging process. Exercise promotes increased muscle mass and motor coordination, balance and cognitive functions. This habit already decreases the possibility of falls, associated with the environment free of possible obstacles that can disrupt the daily life of the elderly, ”he says.

To start and maintain a physical activity routine in old age, the USP researcher recommends carrying out a medical check-up and professional monitoring.

“The principle is always the same: medical clearance and monitoring by a physical education professional. Simple exercises like sitting down and getting up from a chair, extending and flexing the arms, among others, already help a lot in increasing strength, coordination and balance. But they must be carried out with supervision for the person’s safety, ”he says.

“They should start slowly and always gradually increase the intensity. Activities such as walking and swimming are recommended and associated with bodybuilding and hydrogymnastics. These are simple activities, but they greatly improve the quality of life in senescence, ”he adds.

Where to start?

Strength exercises represent a way to maintain or increase muscle mass in the elderly. Balance practices contribute to the prevention of falls and bone fractures.

Practicing physical activity at older ages can improve socialization skills, increase energy, disposition, autonomy, ability to move and independence to carry out day-to-day activities.

Another common problem among the elderly is the gradual loss of memory. In that case, being an active person also helps in maintaining memory, attention, concentration, reasoning, focus and even reducing the risk of dementia, such as Alzheimer’s disease. Not to mention the control and prevention of typical chronic diseases, such as obesity, hypertension and diabetes.

The Physical Activity Guide for the Brazilian Population recommends starting with lighter intensity activities such as walking slowly, sitting and getting up from a chair or sofa a few times, making the bed, washing and drying the dishes, ironing clothes, taking care of the plants, among others. others. This will help seniors prevent muscle aches and pains, as well as providing a sense of security and motivation to keep going.

From this, it is possible to progress little by little and evolve in activities. Spaces or equipment that allow the practice of physical activity for the elderly, such as squares, courts and parks, are also suitable options.

(With information from the Journal of USP)