Exercises and Injury Prevention: The Best & The Most Practical Option 

Surprisingly, for a relatively new topic in exercise medicine, this is one area that has been researched quite well despite it’s relatively short time under scientific scrutiny.

In terms of exercise type, everything from flexibility exercises and related disciplines like Yoga, Tai Chi and Pilates have been investigated as well as more dynamic and loaded exercises such as balance training, resistance training and even agility training.

However, in finding the most effective training, research seems to champion balance training, provided that is is sufficiently challenging to the individual. This can include single leg standing, or more advanced drills like stationary superman exercises.

Strength training followed closely behind balance training, which, in turn was followed by stretching and agility training. Endurance exercise such as cycling or walking has also shown to have a positive effect.

However, a combination of balance training and resistance exercise may be the most beneficial as it should help get the best of both world and has shown to be very beneficial in previous research.

As well as the type of exercise done, the amount of it that is carried out is also a significant factor. This was shown in many of the studies which examined the above factors of exercise type, showing that

But, it is worth mentioning that de-training can occur if training ceases for an extended period of time, with a significant loss of benefits occurring within 1 week. So, if sustained benefit is to be maintained training must be continued once it is started.

READ Elderly Who Exercise Regularly Have Better Heart than Healthy Young Sedentary People

Recommendations

So, in closing, any mainstream exercise, but particularly resistance training and balance training, will have a beneficial effect on preventing falls and fall-associated injuries, provided a sufficiently high amount is completed and sustained. With that, below are recommendations for exercise to help prevent falls and injuries in the elderly:

• Regardless of the activity, increasing exercise will have a beneficial effect on rate of falls, quality of life, mood and daily functioning.

• Completing 2-3 combined balance and strength sessions per week should provide the best results.

• Carry out any heavy strength exercises before balance exercises.

• Ensure balance exercises are adequately challenging.

• Keep training consistent and regular.

• Include brisk walking whenever possible as a spare time activity.

• Taking part in activity with a friend or qualified health and fitness professional could improve adherence and results from training.