Exercise plays an important role in fall prevention

The ability to respond effectively when balance is challenged becomes increasingly important with age. Ageing affects the neuromuscular system influencing strength, power and movement control and function.

Fall prevention guidelines recommend programs that challenge balance and incorporate functional movements including sit to stand, step ups, multidirectional walking with changes in speed alongside a strength training routine that includes all major muscle groups.

Older people are at risk of falls because their arm movements can be slower to respond when they slip or lose balance along with a slower reaction time and balance control. Exercises that promote rapid arm movements can help including arm circles and throwing.

The vestibular system is also a consideration in maintaining balance. Hypovestibular dysfunction refers to a decrease in the sensitivity of the vestibular organs within the inner ear which are essential for detecting head motion, position and acceleration. Exercises like gaze stabilisation, saccade exercises and throwing and catching are all good for the vestibular system.

We can’t avoid getting older but we are fortunate to have the exercise tools that can help us as we age to improve our healthspan and live independently for longer.