TUH Talks Health: A Better Balance This Winter – Exercise and Preventing Falls

CAN you stand on one leg? Give it a try if it is safe to do so. Is it difficult to do?

Your ability to maintain your balance is a key factor in stopping falls occurring.

Dr Paul McElwaine, Consultant Geriatrician, talks about simple exercises to keep you fit.

Falls can happen to anyone, but they are more common as we get older or if we have certain conditions such as arthritis, dementia or if we require a lot of medication to maintain our health.

One in four people aged 65 and older will have a fall each year.

This can lead to serious injury, and loss of confidence and independence.

However, falls are preventable and embracing exercise is one way to prevent them.

For those over the age of 65 years, the World Health Organisation recommends 30 minutes of moderate intensity physical activity at least five times per week.

After the activity you should feel breathless enough that you can talk but you couldn’t sing.

If these targets seem too much for you, any exercise is better than none.

You can begin with smaller goals and build from there.

Remember – Tús maith leath na hoibre.

There are different types of exercise, and some may be better suited to your circumstances but a combination of each is best.

Aerobic activity works the heart and lungs, making you physically fitter – for example walking or running.

It increases your heart rate and helps your body use oxygen more efficiently to produce energy.

Strength and balance exercise is important for us to maintain an upright position.

It involves exercises which work on the legs and the core muscles, important deep muscles within the abdomen and spine.

Sitting up from a chair unaided is an example of an exercise which tests our strength and balance. Being flexible helps reduce falls risk.

Flexibility can be improved through activities such as yoga or Tai Chi.

So how would you feel if you attended your doctor complaining of feeling unsteady and left with a prescription to exercise daily?

There is an argument that we need to be more prescriptive in our advice to people around exercise.

There are mental as well as physical barriers to being physically active, but also barriers around access to facilities, depending on where you live.

In our community there are excellent options for getting involved in physical activity.

Our local parks offer opportunities through paths for walking and running, for example in Griffeen Valley Park, designated cycle areas such as Corkagh Park, and outdoor exercise equipment as found in Tymon Park.

If the weather is not friendly, as it often can be this time of year, local leisure centres offer a mixture of self-directed activity or fitness classes.

For a more supported environment consider asking for a referral from a healthcare professional to a local Exwell class.

Exwell is a community-based rehabilitation programme which helps people with chronic conditions regain their independence through exercise.

We can also start to introduce increased activity at home as part of our daily routine.

Visit the Tallaght University Hospital YouTube page for some videos on exercises you can do at home.

Now that I have convinced you to exercise more, don’t forget some other important factors when trying to increase your confidence when out and about, particularly in winter.

Be familiar with your favoured routes for walking.

It is worth ensuring they are well-lit and in good condition, particularly if you have any issues with your vision.

We would recommend an eye check every couple of years to screen for conditions which may impair your vision and thus increase the chance of a fall.

The correct footwear is also vital to ensuring preventable falls are avoided.

The choice may have to be function over fashion.

A closed heel, well-fitted shoe with good grip is suggested.

If you have been recommended a mobility aid by a healthcare professional best use it, and if you take a lot of medications, expect these to be reviewed every six months, or sooner if you have a fall, have a fear of falling or feel unsteady.

For all the things you could do for your health, exercise has universal benefit for multiple conditions across our physical and mental wellbeing.

It benefits all ages. Exercise is therapy and it can be self-administered.

So this winter look after yourself, be more active, and be well.