Fitness for Fall Prevention


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Fitness and Fall Prevention.

This Lecture developos an exercise prescription for at risk seniors.

I use this lecture to also educate staff and decrease liability from falls.

Published in: Health & Medicine
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Fitness for Fall Prevention

  1. 1. Fitness and Family A Continuum for Fall Prevention © Walking Away From Disease And Disability <ul><li>Fitness It’s Lifelong </li></ul><ul><li>A Generational Continuum. </li></ul><ul><li>It Starts With The Family. </li></ul><ul><li>A Life Long Prevention. </li></ul>
  2. 2. Fall Statistics For Contra Costa County <ul><li>Statistics for fall for people over 65 in Contra Costa County for People over 65 from 2002 to 2004 </li></ul><ul><li>108 Deaths for people over 65. </li></ul><ul><li>6,667 Hospitalizations for people over 65. </li></ul><ul><li>Average Hospitalization cost </li></ul><ul><li>$ 52,447.00 </li></ul>
  3. 3. Population Growth In The U.S. <ul><li>People over 65 </li></ul><ul><li>12% now 35 Million People </li></ul><ul><li>20% or 71 Million by 2030. </li></ul><ul><li>People Now over 80 are 9 million </li></ul><ul><li>2030 over 80 will be 20 million </li></ul>
  4. 4. People Over 65 Now and by 2030 <ul><li>People over 65 by 2030 </li></ul><ul><li>An increase in 50% </li></ul><ul><li>How do we reduce fall??????? </li></ul>
  5. 5. People Over 80 By 2030 <ul><li>By The year 2030 there will be 20,000,000 people over 80 in the US. </li></ul><ul><li>45 % increase in this age range. </li></ul><ul><li>Risk for fall increases </li></ul><ul><li>What can we do. </li></ul>
  6. 6. People over 65 Biggest Fear <ul><li>Dying </li></ul><ul><li>Losing Money </li></ul><ul><li>Falling and losing independence. </li></ul><ul><li>Food, Medical and Gas Costs. </li></ul>
  7. 7. Falls and Hip Fracture <ul><li>Outcomes </li></ul><ul><li>1) One in five hip fracture patients die within a year </li></ul><ul><li>2) Most Patients with hip fractures are hospitalized for one week or could stay is a nursing facility for extend times. </li></ul><ul><li>3) One in four adults who lived independently will have to stay in a nursing home for a year </li></ul><ul><li>4) Medicare costs for hip fractures approaching $4 Billion. </li></ul>
  8. 8. <ul><li>Your Optimum Program Getting Started </li></ul><ul><li>7 Major Components of Fitness </li></ul><ul><li>1} Warm up </li></ul><ul><li>2) Cardiovascular Fitness </li></ul><ul><li>3) Muscular Strength </li></ul><ul><li>4) Flexibility Fitness </li></ul><ul><li>5) Balance </li></ul><ul><li>6) Cool Down </li></ul><ul><li>7) Body Composition </li></ul>Exercise Prescription for Life A Continuum to Fall Prevention Walking Away From Disease And Disability
  9. 9. Warm Up <ul><li>1) Reduce risk for injury </li></ul><ul><li>2) Gradual increase of pressure and heart rate. </li></ul><ul><li>3) Increases circulation in legs. </li></ul><ul><li>4) Warms Muscles. </li></ul><ul><li>5) Types of Warm up </li></ul><ul><li>Light Walking </li></ul><ul><li>Light Cycling </li></ul><ul><li>Balance Exercise </li></ul><ul><li>Movement and Light Stretching </li></ul><ul><li>5 to 10 minutes </li></ul>
  10. 10. Cardiovascular Fitness <ul><li>1) The heart, lungs and blood vessels deliver adequate supply of oxygen to large working muscles. </li></ul><ul><li>2) Also called aerobic fitness uses the oxygen pathway. </li></ul><ul><li>3) Examples- Walking, Cycling, Swimming, , Recumbent Step Machine. </li></ul><ul><li>4) Perform 3 to 5 times a week. May be done in short bouts or duration. </li></ul>
  11. 11. Your Most Important Muscle <ul><li>1) The heart, lungs and blood vessels deliver adequate supply of oxygen to large working muscles. </li></ul><ul><li>2) Also called aerobic fitness uses the oxygen pathway. </li></ul><ul><li>3) Examples- Walking, Cycling, Swimming, , Recumbent Step Machine. </li></ul><ul><li>4) Perform 3 to 5 times a week. May be done in short bouts or duration. </li></ul>
  12. 12. How Hard Should I Work <ul><li>1) The talk test- You should be able to carry on a conversation while exercising. </li></ul><ul><li>The Reggie test – Get a 4 month old puppy and work until exhaustion </li></ul><ul><li>2) Evaluating Range of Motion. Stopping when feeling pain. </li></ul><ul><li>3) The no pain no gain mentality is not appropriate. You should not feel pain. </li></ul><ul><li>4) If you are feeling pain you are possible hurting yourself and preventing improvement. </li></ul>
  13. 13. Rated Perception and Meds <ul><li>1) Beta blockers, Alpha blockers, Calcium Channel and Diuretic Medications blunt heart rate and blood pressure. </li></ul><ul><li>2) With this in mind heart rate end blood pressure will not be the best indicator of how hard you work. </li></ul><ul><li>RPE Borg Scale </li></ul><ul><li>6 </li></ul><ul><li>7 very Very Light </li></ul><ul><li>8 </li></ul><ul><li>9 very light </li></ul><ul><li>10 </li></ul><ul><li>11fairly light </li></ul><ul><li>12 moderate </li></ul><ul><li>13 somewhat hard </li></ul><ul><li>14 </li></ul><ul><li>15 hard </li></ul><ul><li>16 </li></ul><ul><li>17 very hard </li></ul><ul><li>18 </li></ul><ul><li>19 very very hard </li></ul><ul><li>20 </li></ul>
  14. 14. Muscular Strength and Endurance <ul><li>Strength Training </li></ul><ul><li>1) Helps to maintain lean body weight and muscle mass. </li></ul><ul><li>2) Perform 2 to 3 times a week with a day rest in between. </li></ul><ul><li>3) Light Dumbbells, Thera- Band, rubber tubing. </li></ul><ul><li>4) Exercise within range of motion without pain or excessive weight. </li></ul><ul><li>5) Start with one set of 10 until mastered and increase to two sets. </li></ul><ul><li>6 ) Extremely important and helpful in reducing blood sugar. </li></ul>
  15. 15. Flexibility <ul><li>1) Flexibility Decreases after the age of 25. Increasing risk for injury. </li></ul><ul><li>2) The biggest reason for missing work after the common cold is low back pain. </li></ul><ul><li>Stretching </li></ul><ul><li>1) Best when muscles are warm; during and after workout. </li></ul><ul><li>2) Static Stretching. Holding Stretch for 30 seconds on each side. </li></ul><ul><li>3) Only stretch to comfortable range of motion increasing as muscle allows. </li></ul>
  16. 16. Cool Down <ul><li>1) Brings Blood Pressure and Heart rates down gradually. </li></ul><ul><li>2) Aids in preventing muscle stiffness or soreness. </li></ul><ul><li>3) Prevents pooling of blood and promotes adequate flow to muscles and heart. Increases circulation. </li></ul><ul><li>Slow Walking </li></ul><ul><li>Stretching </li></ul><ul><li>Slow Movement </li></ul>
  17. 17. Body Composition <ul><li>Body Composition and Risk for Heart Disease. </li></ul><ul><li>1) Body Mass Index. </li></ul><ul><li>2) Body Fat Percentage. </li></ul><ul><li>3) Waist Hip Ratio. </li></ul><ul><li>4) Circumference Measurements </li></ul>
  18. 18. Balance and Reducing Fall <ul><li>After age 50 we lose 1% of lean body weight per year or 10% per decade. </li></ul><ul><li>Fall Statistics For CC County </li></ul><ul><li>1) 108 Deaths 2002 to 2004 for people over 65. </li></ul><ul><li>2) 6667 hospitalizations for people over 65. </li></ul><ul><li>3) Average cost of hospitalization $52,447 </li></ul><ul><li>4) 1 out of every 5 hip fractures dies within a year and each fall becomes indicator for more falls. </li></ul><ul><li>5) The time to act is immediately. The fierce urgency of now. </li></ul>
  19. 19. Weight Loss Taking it Slow <ul><li>How Weight Loss Works . </li></ul><ul><li>1) Negative caloric expenditure. </li></ul><ul><li>2) Negative expenditure thru diet </li></ul><ul><li>and exercise. </li></ul><ul><li>3) 3500 calories one pound. 1 pound </li></ul><ul><li>a week is a reasonable weight loss. </li></ul><ul><li>4) Eliminate about 250 calories per </li></ul><ul><li>day thru diet </li></ul><ul><li>5) Another 250 calories through exercise. </li></ul>
  20. 20. 6 Steps to Fall Prevention Improving Quality of Life <ul><li>6 Ways to Prevent Falls </li></ul><ul><li>1) Appointment with MD. </li></ul><ul><li>2) Keep Moving </li></ul><ul><li>3) The Correct Footwear </li></ul><ul><li>4) Remove Home Hazards </li></ul><ul><li>5) Light up Your Living Space </li></ul><ul><li>6) Use Assistive Devices </li></ul>
  21. 21. Appointment With MD . <ul><li>1) Medications – Bring all. Anxiety and sleep meds may Increase risk for fall. </li></ul><ul><li>2) Have you fallen previous. How and where. </li></ul><ul><li>3) Last Eye Test. </li></ul><ul><li>4) Other medical issues. Dementia, Orthopedic limitations. </li></ul><ul><li>Asses needs for assistive devices. </li></ul>
  22. 22. Keep It Moving <ul><li>Start A General Exercise Program </li></ul><ul><li>Safety is # 1 avoid activity that may make you fall. </li></ul><ul><li>1) Strengthening may be done from a chair. </li></ul><ul><li>Balance Exercises. </li></ul><ul><li>Increase Range of Motion. </li></ul><ul><li>Ask MD about Specialized programs. </li></ul>
  23. 23. Proper Footwear <ul><li>Have your foot measured when you buy shoes as foot size can change. </li></ul><ul><li>Avoid shoes with extra thick or slick soles </li></ul><ul><li>Properly fitting sturdy shoes with non-skid soles. </li></ul><ul><li>Use velcro or fabric fasteners to keep shoes. </li></ul><ul><li>Don’t walk in stocking feet this is a huge risk for fall. </li></ul><ul><li>Use socks with grips as in hospital. </li></ul>
  24. 24. Remove Home Hazards <ul><li>1) Remove boxes, chords, newspapers from walkways. </li></ul><ul><li>2) Move Coffee tables, magazine racks from high traffic areas. </li></ul><ul><li>3) Repair loose floorboards. </li></ul><ul><li>4) Non-Skid mats for bath. </li></ul><ul><li>5) Secure or Reduce loose rugs. </li></ul>
  25. 25. Light up Your Life <ul><li>1) Place lamp near bed </li></ul><ul><li>Night Lights on way to bath and in halls. </li></ul><ul><li>Store Flashlights easy to find. </li></ul><ul><li>Glow in the Dark Switches </li></ul>
  26. 26. Using Assistive Devices <ul><li>1) Canes </li></ul><ul><li>2) Walkers </li></ul><ul><li>3) Wheelchairs </li></ul><ul><li>4) Hand Rails </li></ul><ul><li>5) Wait for help to transfer. </li></ul>
  27. 27. Thank You Very Much <ul><li>Robert Goldstein </li></ul><ul><li>Exercise Physiologist </li></ul><ul><li> </li></ul><ul><li>925-287-1906 </li></ul>