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Four sports pillars to prevent falls in older adults – 08/14/2019



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On the contrary, what can be imagined about something as close and common to man as he learns to walk as they fall, these represent a major public health problem. According to the World Health Organization (WHO), it is the a second global cause of death from accidental or unintentional injuries behind vicious traffic injuries that killed about 646,000 people worldwide annually and more than 37 million falls require medical attention. In this sense, those over 65 are at risk of death or serious injury.

For this reason, WHO recommends designing preventative strategies that emphasize education, training, the creation of safer environments, prioritize research related to falls, and establish effective policies to reduce risks. At the individual level, specialists recommend avoiding a sedentary lifestyle and promoting physical activity tailored to each person's possibilities.

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"We know that it is possible to drop falls, or at least there are multiple mechanisms to reduce their prevalence," said Mariano Sassano, a graduate of the Faculty of Human Motility of the Inter-American Open University, Physical Education, Sports and Health. UAI).

The specialist has given four pillars that help maintain. "For fall prevention we stand out aerobic exercise (walk, dance, run, swim or other), muscle strength exercises (resistance training: from the most orthodox training in the gym, to sports like rowing, for example), stretching (yoga, pilates, gymnastics, among others) and the gait re-education / balance (Tai Chi, judo).

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Various scientific research confirms that the most advantageous are the plans that include the multi-componentHe emphasized. Sassano, who also chairs the Human Rights Social Network for Active and Healthy Aging (RSDHEAS 23 Provinces), said that when designing a physical exercise program for the elderly, a comprehensive test "that addresses cognitive variables must also be implemented" functional, emotional and social ".

No matter how much exercise, stretching is necessary.

No matter how much exercise, stretching is necessary.

The purpose of the test is to visualize "if the falls recur, which will be an indicator of a situation of weakness or tendency to disability, which will allow us a more appropriate approach. Without delving too deeply into the causes of the fall, we are alert to the medical, functional , mental, psycho-affective and pharmacological factors, ”he continued.

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The muscle weakness (also called sarcopenia) is one of the major risk factors for bone fractures of falls. According to various studies, 1 in 8 women over the age of 65 has a major impairment of muscle mass, while in men the figure is 1 over 20. Therefore, in addition to physical activity, as you grow older, there is You add more protein to the diet .

"There are potential studies of community intervention, while, although there is no significant reduction in the number of falls in people over 70, tendency to reduce fractures or days of inadequacy for the activities of daily life, thanks to the multidisciplinary approach ”, concluded Sassano on the results of a good planning of the exercise plan.

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