MARGARET MOSS: Exercise can help to prevent a trip becoming a fall
Register for free to read more of the latest local news. It's easy and will only take a moment.
Falling down is the most common reason an ambulance is called to an older person and more than 18,000 older people are admitted to hospital each year because of falls.
As we enter winter the risk increases, so it’s worth thinking about what you can do to reduce that.
Even if a fall doesn’t cause injury, it can leave feelings of distress, anxiety and a loss of confidence. Getting out and about is important to keep doing the things we enjoy and stay connected.
Falling, or the fear of it, stops us getting out and about and being physically active when in fact, after a fall, it is even more important to stay active safely.
Accidents can happen, but falling is not an inevitable part of getting older.
Regular exercise is important. As we get older, our muscle strength and balance reduces, which can increase the risk of falling.
Strength exercises help your muscles become stronger and more powerful, making daily activities easier, like getting in and out of chairs or up from and down to the floor.
Balance exercises can help you become steadier on your feet and regain your balance if you trip or slip.
Classes are available through many community and leisure centres.
High Life Highland runs classes through its Dynamic Wellbeing programme; numerous classes of varying intensity for all levels of mobility and fitness. With a Highlife membership all classes are free. With family membership you can bring a partner at no extra cost.
It also offers Otago classes at centres across the Highlands such as Invergordon, Tain, Dingwall, Thurso, Aviemore and Kingussie. Specifically for over 65s these classes help strengthen muscles in hips, legs and ankles.
Other community services may have classes that support strength and balance, for example, Tai Chi is great for maintaining and improving balance.
Most leisure centres run weekly classes based on falls prevention, so check out your local leisure centre’s timetable or ask staff about availability in your area.
If you are unable to attend in person due to mobility issues or location, High Life Highland also offers a growing range of online classes available.
NHS Inform also has exercise videos available online.
These offer exercises at different levels of intensity, and include a simple balance test to help you decide which level to begin with.
To get you started, why not try “The Super Six Challenge” from the Scottish Government’s Care About Physical Activity programme, which involves performing six key exercises three or more times a week to help improve balance.
Research shows continuous exercise for 12 weeks, working to improve strength and balance at least three times a week leads to a reduction in falls.
If you have a medical condition, speak to your GP, a physiotherapist, or a qualified fitness instructor about the best activities for you.
While regular exercise provides benefits to physical health and can prevent falls, the mental health benefits of exercise should never be underestimated. Being in a social environment, having energy, keeping up with hobbies and improving confidence can have a positive impact on your life.
Even the smallest change can make a huge difference to physical health, and with strong muscles and good balance, you can prevent a trip becoming a fall.
Margaret Moss is associate director AHPs (North Highland), NHS Highland.
