The 15-minute habit that could save your life

“Use it or lose it.”

This age-old adage rings especially true when it comes to muscle strength and mobility as we age.

And today, I’d like to dive into a critical topic that affects millions of older adults…

The importance of preventing falls.

With falls being the leading cause of injury-related death among adults 65 and older in the U.S., it’s essential to understand how we can maintain our independence and vitality through simple, yet effective strategies.

Let’s explore how you can stay strong, agile, and upright as the years go by.

The key is simple

It might not sound like a big ask to stay mobile and don’t fall—but it IS. Especially as you get older.

(My trainer talks about this all the time. And when I’m at the gym, I see many older adults focusing on exercises that help them remain agile and upright, which will also help minimize injuries if they do fall.)

The statistics paint a sobering picture…

Falls are the leading cause of injury-related death among those 65 and older—and they’re alarmingly common. In fact, over a quarter of older adults experience at least one fall each year.

As a result, the U.S. Preventative Services Task Force (USPSTF) is finally recommending interventions to help prevent falls.

Their suggestions are based on an evidence review of 83 randomized clinical trials.

These trials suggest that “multifactorial” interventions—which combines two or more components into a targeted exercise approach to address risk factors for falling—lessens fall risk by 16 percent…

While regular exercise intervention leads to a 15 percent lower fall risk.

The most commonly studied ways to move your body to improve mobility and lessen fall risk include:

• Gait training
• Balance training
• Functional training
• Strength training
• Resistance training

Most research suggests engaging in these exercise sessions two- to three-times per week.

Recommit and have an open mind

I know exercise can be a challenge. Not just for older adults, but for everyone.

For me personally, I’ve always been physically active—but far from perfect when following an exercise regimen.

And I must say, it takes full commitment.

I recommitted to a routine in January of 2023 and I’m still going strong. I think the key, for me, was keeping it open ended…

I didn’t say what I would do, just that I would exercise each day. I started off slowly (example: walking) before adding in things like weights and SoulCycle classes.

Ultimately, I love how this simple change has made me feel. But I must admit, it’s not something I always want to do. And often, I have to mentally force myself to engage.

Of course, when I think about all of the benefits of exercise—a stronger heart, better cognitive function, and yes, fall prevention—I’m motivated even further to get moving.

Now, exercise is complex. One must take into account medical conditions, current mobility, and even what you enjoy doing and how much time you’ll willingly commit to doing something.

If you’re unsure where to start, discuss your options with your physician. They should be able to point you to some safe exercises you can do at home or in the gym.

Or—check out the April 2024 issue of my monthly Logical Health Alternatives newsletter (“The longevity SECRET that may never ‘go viral’”), where I list five ways to stay active as a senior.

Subscribers can log in with their credentials after clicking here. Not yet a member? No problem—click here to learn about becoming one.

And remember, any movement counts—even that daily walk.

Source:

“US Preventive Services Task Force recommends exercise interventions for seniors at risk for falls.” Medical Xpress, 06/04/2024. (medicalxpress.com/news/2024-06-task-interventions-seniors-falls.html)