Fall & Fracture Risk
Mission Monday Episode 18
Fall & Fracture Risk
Mission Monday Episode 18
According to the CDC, 1 in every 4 older adults suffers a fall each year.
This is a big problem.
Falling can cause significant health issues for older adults. Specifically, about 20-30% of falls lead to injury.
Common fall-related injuries are hip and wrist fractures, concussions, and bruises. Falls are common in older adults for a few reasons. Two of the biggest causes are the age-related loss of balance and strength.
The combination of the two makes us less stable and more susceptible to being knocked down.
If you’re worried about falling, we have information that should make you optimistic. You can reduce your risk of falling with just a few weeks of strength training!
Strength Training Reduces Risk of Falling
Specifically, strength training enhances strength in the muscles that support the knees and hips.
These muscles include your quadriceps, hamstrings, and glutes. With enhanced leg and hip strength, movement becomes easier and your legs become more stable.
A number of studies show support the benefits of exercise for reducing fall risk. A pair of studies show that 2-3 months of strength training is enough to improve balance and strength and reduce fall risk.
A review of research, which included the results of 17 studies, showed additional benefits:
- The studies proved that — in addition to reducing the risk of falling — strength training made falls less threatening
- When falls did happen, exercising adults were much less likely to fracture a bone or need medical attention
Most importantly, if you are worried about falling and the injuries that can cause, start strength training!
Just a few weeks of strength training will enhance your strength, balance, and keep you upright.
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If you would like to learn more about our method of strength training, read about our methodology. If you are new to The Perfect Workout, try a workout with us and book a FREE Introductory Session.
- Cadore, E. L., Casas-Herrero, A., Zambom-Ferraresi, F., Idoate, F., Millor, N., Gómez, M.,…& Izquierdo, M. (2014). Multicomponent exercises including muscle power training enhance muscle mass, power output, and functional outcomes in institutionalized frail nonagenarians. Age, 36(2), 773-785.
- El-Khoury, F., Cassou, B., Charles, M. A., & Dargent-Molina, P. (2013). The effect of fall prevention exercise programmes on fall induced injuries in community dwelling older adults: systematic review and meta-analysis of randomised controlled trials. BMJ, 347, f6234.
- Serra‐Rexach, J. A., Bustamante‐Ara, N., Hierro Villarán, M., González Gil, P., Sanz Ibáñez, M. J., Blanco Sanz, N., … & Lucia, A. (2011). Short‐term, light‐to moderate‐intensity exercise training improves leg muscle strength in the oldest old: a randomized controlled trial. Journal of the American Geriatrics Society,59(4), 594-602.
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