Active Daily Lifestyle Helps to Reduce Falls

It is estimated that less than 10% of seniors engage in strength training, and even fewer older people take part in activities that promote strength and balance. Linda Clemson, from the University of Sydney (Australia), and colleagues enrolled 317 community-dwelling older men and women, average age 83.4 years, who had experienced two or more falls (or one injurious fall) within 12 months of the study’s start.  Subjects were randomly assigned to: the LiFE (Lifestyle Integrated Functional Exercise) program of selected balance activities integrated into everyday routines – such as standing on one leg while at the kitchen counter; a structured program of exercises for balance and lower limb strength, done three times a week;or  a ‘sham program’ of gentle and flexibility exercises done sitting, lying down or in a supported standing position; or no exercise program (control group). At the study start, 6 months, and 12 months, participates were evaluated for static and dynamic balance; balance self-efficacy; ankle, knee, and hip strength; fall history; daily living activities and habitual physical activity; body mass index; and program adherence. Those in the LiFE intervention saw a significant 31% reduction in the rate of falls from baseline, as compared to control groups. Participants in the structured exercise control group had a lower, but nonsignificant, reduction in the number of falls from baseline.  Compared against the two controls, the LiFE group saw significant improvements in dynamic balance, and in five-level and eight-level static balance measures. Importantly, at 12 months follow-up, the LiFE program had the highest adherence at 64%, compared to 53% for the two control groups. Observing that: “The LiFE programme provides an alternative to traditional exercise to consider for fall prevention,” the study authors conclude that: “Functional based exercise should be a focus for interventions to protect older, high risk people from falling and to improve and maintain functional capacity.”