When it comes to healthy aging, this type of exercise doesn’t get called out enough
Key Takeaways
Industry Buzz
"As people age, their balance naturally declines, making them more susceptible to serious falls. Performing balance exercises at home helps seniors improve their stability, [and] maintain their independence, confidence, and overall quality of life." — Justin Agustin, exercise therapist @justin_agustin
As patients age, we know that cardiovascular exercise is an excellent way to maintain overall healthy habits while boosting heart and brain health. This is why we recommend fitness programs combining cardio and strength training exercises.
But many of us overlook another form of exercise that becomes increasingly important as patients age: Balance and agility training. This is especially important from a fall prevention standpoint, as balance starts to decline as early as age 50.[]
“Older adults should combine a strength and balance program with a walking program for the greatest protection against a fall,” says the National Council on Aging. [] Ultimately, this type of exercise can be lifesaving.
Related: Surprising benefits of one of the most simple forms of exerciseFall prevention saves lives
Fall prevention is a top concern among our older patients, with consequences of a fall increasing in severity with age. Preventing falls can not only decrease emergency room visits but also save lives.
"Falls among adults 65 and older caused over 38,000 deaths in 2021, making it the leading cause of injury death for that group,” according to the CDC. []
The CDC created the Stopping Elderly Accidents, Deaths & Injuries (STEADI) Initiative to play a key role in fall prevention for older adults.
In an interview with the CDC, Frank Floyd, MD, medical director at United Health Services Hospitals, described his experience in implementing the STEADI Initiative to screen, assess, and intervene among his patients. []
He reported a significant benefit: “We found that the fracture rates had decreased in the range of about 30-40%."
What exercises are recommended?
Balance and strength training play a crucial role in fall prevention. Experts recommend exercises such as the following to improve strength and balance among older patients:
Sit-to-stand
Standing heel raises
Standing on one leg
Additionally, yoga is widely recognized for improving balance and strength, and it can be used among older patients.
A 2022 study found that a 4-week yoga-based intervention “had positive effects on the static, dynamic and total balance scores” of seniors aged 65 and older. []
The program used Sarvahita Asanas from the Yoga in Daily Life system, which had the participants do the exercises while sitting on a chair or standing by a chair.
“Chair-yoga based intervention represents a financially and spatially undemanding, physically well manageable, feasible, well-tolerated, and safe intervention, and one that may help seniors to develop the balance condition necessary for mobility and social interactions," the study authors concluded.
Related: Beyond flexibility: The health benefits of yoga, according to research