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Active Women Can Avoid Falls
Fear of falling is common among
older women. And no wonder —
falls can have serious consequences,
such as broken bones, that can lead to loss
of independence.
This fear may cause some women
to limit their activity. But according to
Theodore Zaleski, M.D., J.D., chair of the
Department of Orthopedics and medical
staff president at Ocean Medical Center,
women who are active actually may protect
themselves against falls.
Exercise Improves Coordination and Strength
When we are less active, we lose muscle
mass and become weaker. We also may feel
less balanced. "Both of these factors can
lead to falls," explains Dr. Zaleski. "And, as we age, our bones become more fragile —
a process exercise can help slow down."
A recent study of 160 older women in
Osteoporosis International looked at whether
weight-bearing exercise at home could help
prevent fall-related fractures. After 30 months,
there were almost three times the number of
fractures in the group that didn't exercise.
Another study found that six months of
group exercise helped women cut their fall
risk by more than one-third. They engaged
in stretching, resistance training, or agility
exercises. What's more, the risk of falling was
still lower a year after they stopped the exercise
programs. The authors suggest that the
group exercises helped launch women into
more active lifestyles.
Take Action to Avoid Falls
Boost your activity levels with an exercise
that increases strength and balance, such
as Tai Chi. Dr. Zaleski also suggests these
strategies that can reduce the risk of falling:
- Be aware of medicines with side effects
or interactions that affect balance. "One
example is blood pressure medication,"
says Dr. Zaleski. "Ask your doctor or
pharmacist to review your prescriptions."
- Get your eyes checked at least once a year.
- Make sure you are getting enough
calcium and vitamins. Check with your
doctor if you're not sure.
- Remove hazards that could trip you at
home, such as cords and loose area rugs.
- Carry an over-the-shoulder purse rather
than a handbag so that your hands are free
to grab railings and other supports.
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