Science Current Events | Science News | Brightsurf.com
 

Balance and strength training can prevent falls in older people

August 08, 2012

Embedding exercises into daily routines can cut falls by almost a third

Balance and strength training is known to reduce falls in older adults. However, less than 10% of older people routinely engage in strength training and it is likely that this is much lower for activities that challenge balance.

It has been suggested that integrating exercise into everyday activities may help people stick to it, but this approach has never been investigated in frail older people at risk of falls.

So a team of researchers at the University of Sydney designed and tested the Lifestyle integrated Functional Exercise (LiFE) programme, which involves embedding balance and lower limb strength training into daily routines, such as walking, stepping over objects and moving from sitting to standing.

They then compared this approach with a structured exercise programme (performed three times a week using ankle cuff weights) and gentle 'sham' exercises that acted as the study control.

They recruited 317 men and women aged 70 or older, living in the community and having two or more falls, or one injurious fall, in the past year.

Participants were split into the three treatment arms and recorded any falls over 12 months using daily calendars. Other measures like static and dynamic balance, ankle, knee and hip strength, daily living activities, and quality of life were also measured recognised scales.

They found a significant (31%) reduction in the rate of falls for participants in the LiFE programme compared with the control group. The overall incidence of falls in the LiFE programme was 1.66 per person years, compared with 1.90 in the structured programme and 2.28 in the control group.

There was a non-significant reduction in the rate of falls for participants in the structured programme compared to the control group.

Compared with control patients, LiFE participants showed improvements in both static and dynamic balance, ankle strength, and in function and participation in daily life, suggesting that this programme improves both fall risk and frailty.

Adherence was significantly better in the LiFE programme and control group compared with the structured exercise programme.

The authors conclude that the LiFE programme "provides an alternative to traditional exercise for older people to reduce falls, to improve function in doing activities and to enhance participation in daily life."

In an accompanying editorial, Professor Meg Morris from the University of Melbourne says that for fall prevention programmes in older people to be effective, "therapeutic exercises, education, and physical activities need to be sustainable, enjoyable, and effective over the long term."

She adds: "The belief that falls should be accepted and tolerated as part of the ageing process is a myth that needs dispelling. Many falls can and should be prevented."

BMJ-British Medical Journal


Related Strength Training Current Events and Strength Training News Articles


Anabolic steroid abuse is associated with increased systolic hypertension risk
Anabolic androgenic steroid (AAS) abuse is associated with severe blood pressure (BP) increase and hypertension, new research reports.

Physical therapy cuts urine leaks dramatically for women with osteoporosis
After menopause, women with osteoporosis struggle more with urinary incontinence than women with healthy bones do.

Health food stores recommend teens try performance supplement not recommended under 18
Posing as a 15-year-old athlete wanting to bulk up during strength training, a researcher asked more than 200 health food stores whether he should take a sports performance supplement containing creatine.

Study: Low-weight, high-repetition exercise increases bone density up to 8 percent in adults
A new research study published in The Journal of Sports Medicine and Physical Fitness finds that low-weight, high-repetition resistance training increases bone mineral density in adults, challenging assumptions that heavy weight-training is required to build bone mineral density.

Research pours cold water on ice bath recovery theory
If the thought of a post workout ice bath is enough to make you shiver, new research from QUT and The University of Queensland (UQ) will warm your heart.

Chapman University research on the yoga market from 1980 to the present
Researchers in Chapman University's Argyros School of Business and Economics and their collaborators have just published a study on the evolution of yoga in the marketplace.

Amount of mitochondrial DNA predicts frailty and mortality
New research from The Johns Hopkins University suggests that the amount of mitochondrial DNA (mtDNA) found in peoples' blood directly relates to how frail they are medically.

CWRU nursing school develops how-to exercise pamphlet for people with MS
Fatigue and pain, along with other symtoms, prevent many people with multiple sclerosis (MS) from exercising.

To reap the brain benefits of physical activity, just get moving!
Everyone knows that exercise makes you feel more mentally alert at any age. But do you need to follow a specific training program to improve your cognitive function?

Too many stroke patients miss out on the window to regain crucial functions
Too many stroke patients in Canada are not getting the rehabilitation they need to return to a healthy, active life, according to a new study which will be presented at the Canadian Stroke Congress in Vancouver tomorrow.
More Strength Training Current Events and Strength Training News Articles

Strength Training Anatomy, 3rd Edition

Strength Training Anatomy, 3rd Edition
by Frederic Delavier (Author)


With new exercises, additional stretches, and more of Frédéric Delavier’s signature illustrations, you’ll gain a whole new understanding of how muscles perform during strength exercises. This one-of-a-kind best-seller combines the visual detail of top anatomy texts with the best of strength training advice. Many books explain what muscles are used during exercise, but no other resource brings the anatomy to life like Strength Training Anatomy. Over 600 full-color illustrations reveal the primary muscles worked along with all the relevant surrounding structures, including bones, ligaments, tendons, and connective tissue. Like having an X-ray for each exercise, the anatomical depictions show both superficial and deep layers and detail how various setup positions affect muscle...

Strength Training Program 101: Build Muscle & Burn Fat...In Less Than 3 Hours Per Week (Strength Training 101)

Strength Training Program 101: Build Muscle & Burn Fat...In Less Than 3 Hours Per Week (Strength Training 101)
by Marc McLean (Author)


You can get in the best shape of your life...training less than 3 hours per week. (Seriously). Struggling to build muscle, burn fat, or even stick with a healthy diet and fitness programme for longer than a fortnight? Get bored with your training programme after just a few weeks and end up back at square one? Get frustrated at looking in the mirror and seeing zero results? Just want a clear, effective strength training program that’ll actually get you somewhere? It ain’t surprising. There’s so much conflicting advice in the health and fitness industry...and there’s another new fitness fad every week. But sculpting a lean, athletic, awesome physique through strength training isn’t as hard as you’d believe....and it also doesn’t involve training 5, 6, 7 days per week. In fact,...

Starting Strength:  Basic Barbell Training, 3rd edition

Starting Strength: Basic Barbell Training, 3rd edition
by Mark Rippetoe (Author), Jason Kelly (Illustrator)


Starting Strength has been called the best and most useful of fitness books. The second edition, Starting Strength: Basic Barbell Training, sold over 80,000 copies in a competitive global market for fitness education. Along with Practical Programming for Strength Training 2nd Edition, they form a simple, logical, and practical approach to strength training. Now, after six more years of testing and adjustment with thousands of athletes in seminars all over the country, the updated third edition expands and improves on the previous teaching methods and biomechanical analysis. No other book on barbell training ever written provides the detailed instruction on every aspect of the basic barbell exercises found in SS:BBT3. And while the methods for implementing barbell training detailed in the...

Practical Programming for Strength Training

Practical Programming for Strength Training
by Mark Rippetoe (Author), Andy Baker (Author)


There is a difference between Exercise and Training. Exercise is physical activity for its own sake, a workout done for the effect it produces today, during the workout or right after you're through. Training is physical activity done with a longer-term goal in mind, the constituent workouts of which are specifically designed to produce that goal. Training is how athletes prepare to win, and how all motivated people approach physical preparation.

Practical Programming for Strength Training 3rd Edition addresses the topic of Training. It details the mechanics of the process, from the basic physiology of adaptation to the specific programs that apply these principles to novice, intermediate, and advanced lifters.
--Each chapter completely updated
--New illustrations and...

The Barbell Prescription: Strength Training for Life After 40

The Barbell Prescription: Strength Training for Life After 40
by Jonathon M Sullivan (Author), Andy Baker (Author), Nassim Nicholas Taleb (Foreword)


The Barbell Prescription: Strength Training for Life After 40 directly addresses the most pervasive problem faced by aging humans: the loss of physical strength and all its associated problems - the loss of muscle mass, bone mineral loss and osteoporosis, hip fractures (a terminal event for many older people), loss of balance and coordination, diabetes, heart disease related to a sedentary lifestyle, and the loss of independence.

The worst advice an older person ever gets is, Take it easy. Easy makes you soft, and soft makes you dead. The Barbell Prescription maps an escape from the usual fate of older adults: a logical, programmed approach to the hard work necessary to win at the extreme sport of Aging Well. Unlike all other books on the subject of exercise for seniors, The...

Strength Training Anatomy Workout, The

Strength Training Anatomy Workout, The
by Frederic Delavier (Author), Michael Gundill (Author)


Over one million readers have turned to Strength Training Anatomy for strength training’s most effective exercises. Now put those exercises to work for you with The Strength Training Anatomy Workout. The Strength Training Anatomy Workout is your guide to creating the body and the results you want. Strengthen arms and legs; increase muscle mass; sculpt chest, back, and core; firm glutes; increase hip flexibility . . . it’s all here, and all in the stunning detail that only Frédéric Delavier can provide! Over 150 full-color illustrations allow you to get inside more than 200 exercises and 50 workouts to see how muscles interact with surrounding joints and skeletal structures. You’ll also discover how variations, progressions, and sequencing can affect muscle recruitment,...

Weight Training Books Bundle: Strength Training Program 101 + Strength Training Nutrition 101 (2 books for 1)

Weight Training Books Bundle: Strength Training Program 101 + Strength Training Nutrition 101 (2 books for 1)


2 for 1 weight training books bundle: Strength Training Program 101 + Strength Training Nutrition 101

Do you get bored with your training program too soon because the results don’t come quickly enough – or at all?

Are you fed-up with boring, bland diets that get you nowhere?

Are you frustrated at looking in the mirror and seeing the out of shape reflection?

It ain’t your fault, there’s so much confusing advice in the health and fitness industry when it comes to exercise and nutrition that we don’t know who to believe.

Fitness magazines bring out endless different training programs, we hear about a new fat loss fad diet every other week, and there are countless garbage supplements on the market promising the world.

Strength Training for Fat Loss

Strength Training for Fat Loss
by Nick Tumminello (Author)


No fads, gimmicks, or miracle claims. Just science-based programming, sensible strategies, and the results you desire. In Strength Training for Fat Loss, Nick Tumminello, renowned trainer and innovator in the field of human performance, explains how to use the 3 Cs of metabolic strength training—circuits, combinations, and complexes—to accelerate your metabolism, maximize fat loss, and maintain muscle. Inside you’ll find these features: • More than 150 exercises using barbells, dumbbells, resistance bands, machines, and body weight • Realistic nutrition recommendations for staying healthy, maintaining muscle, and regulating your metabolism • Step-by-step instructions, photos, and advice for performing and sequencing the most effective fat-loss circuits,...

Strength Training Anatomy Workout II, The (The Strength Training Anatomy Workout)

Strength Training Anatomy Workout II, The (The Strength Training Anatomy Workout)
by Frederic Delavier (Author), Michael Gundill (Author)


The anatomy of strength, size, and definition! Over 1 million readers have turned to Strength Training Anatomy for the most effective exercises in strength training. Now put those exercises to work for you with The Strength Training Anatomy Workout, Volume II. Over 500 full-color photos and 485 full-color illustrations allow you to go inside 60 exercises, 19 stretches, and 9 programmed workouts to see how muscles interact with surrounding joints and skeletal structures and how variations, progressions, and sequencing can affect muscle recruitment, the underlying structures, and ultimately the results. The Strength Training Anatomy Workout, Volume II, is your guide to serious muscle development. Inside you’ll learn the best exercises for building up and strengthening each...

Strength Training Nutrition 101: Build Muscle & Burn Fat Easily...A Healthy Way Of Eating You Can Actually Maintain (Strength Training 101) (Volume 2)

Strength Training Nutrition 101: Build Muscle & Burn Fat Easily...A Healthy Way Of Eating You Can Actually Maintain (Strength Training 101) (Volume 2)
by Marc McLean (Author)


There are more diets out there than you’ve had hot dinners... There are countless crappy supplements promising the world... There’s all sorts of advice being thrown at us about calories, macronutrients, micronutrients...blah, blah, blah. Wouldn’t you rather just cut out the bull**** and learn a straightforward way of eating that’ll help you gain lean muscle, keep your bodyfat levels low and maintain good health? A simplified strategy on what to eat, when, what to avoid to get the best results from your strength training program? Something that’s easy to follow and maintain, and doesn’t ban all your favourite foods, while still actually delivering results? This is it. Strength Training Nutrition 101: Build Muscle & Burn Fat Easily...A Healthy Way Of Eating You Can Actually...

© 2017 BrightSurf.com