13 October 2022
Aging and Falling
Bad News and Good News
Part 2
This article is adapted from my upcoming book, Tai Chi for Balance: How to Stay on Your Feet and Out of The Emergency Room.
Today's Wellness Path Weekly [WPW] is the second of a two-part series on Aging and Falling, Bad News and Good News.
Last week, I reported the Bad News. The serious risks and often life-altering consequences of falling for older adults.
If you missed that issue of WPW, you can read it here.
This week, I get into the Good News. Including the most effective exercise for avoiding falls.
If you're 60+, or care about someone that is, read on for essential info on falls and how to avoid them.
Aging and Falling— The Good News
Leading medical authorities, like Mayo Clinic, Harvard Medical School, Centers for Disease Control, National Council on Aging, and the World Health Organization, all agree:
Falling is a major health risk to older adults.
At the same time, those authorities also agree on this— we can prevent falls.
As stated by the CDC, “We know that falls are not an inevitable cause of aging. Prevention interventions reduce falls.”
That's the good news.
As we age, we can take action to prevent falls.
Through what the CDC calls "fall prevention interventions."
Leading to a question— What are "fall prevention interventions"?
How to Prevent Falls: Exercise
Fall prevention interventions are changes to a person's life-style, environment, or habits intended to prevent falls. These include exercise programs, protective equipment, medication monitoring, and life-style adjustments.
Extensive research has focused on what are the most effective fall preventing interventions. The answer emerging from that research is this: Exercise.
According to the CDC, “Exercises that target balance, gait, and muscle strength have been found to prevent falls.”
All leading medical authorities now recommend exercise for preventing falls.
That leads us to another question. What exercise should we do?
The #1 Recommended Exercise for Avoiding Falls: Tai Chi
Based on a growing body of scientific research, leading medical authorities recommend Tai Chi as the #1 exercise for avoiding falls. Here's a sample of those recommendations.
The Centers for Disease Control
“Do exercises that make your legs stronger and improve your balance. Tai Chi is a good example of this kind of exercise.”
The World Health Organization
“Tai Chi is likely to be effective in preventing falls.”
Peter Wayne, Ph.D, Harvard Medical School
"There's very strong evidence that Tai Chi is one of the best weight-bearing exercises to reduce the risk for falls."
Dr. Robert Wiemers, the Mayo Clinic
"Only one [exercise] has actually been shown to prevent falls, and it’s Tai Chi."
National Council on Aging
“Many studies have shown Tai Chi to be one of the most effective exercises for preventing falls.”
American College of Sports Medicine
“Tai Chi is now recognized by the ACSM as a[n] exercise for functional fitness and fall prevention for adults.”
Dr. Samuel Nyman, Bournemouth University Clinical Research Unit
“Tai Chi can be highly effective for preventing falls. Tai Chi is a safe and accessible form of exercise.”
Notice the consistent response? They all recommend Tai Chi for falls prevention.
Why? The science.
Research shows:
- Older adults participating in Tai Chi training fall significantly less.
- Tai Chi training reduces falls more than other types of exercise training.
- Tai Chi is the most cost-effective falls prevention intervention, delivering more medical cost savings per dollar spent than other interventions.
The Good News: You Can Prevent Falls with Tai Chi Training
My aim with this two-part series is to empower you with knowledge. The two big takeaways are:
- As we age, our risk of falling increases. The consequences of those falls are serious and often life-altering.
- We can prevent falls and avoid falls-related injuries with exercise. The #1 recommended exercise for falls prevention is Tai Chi.
Ready to Prevent Falls with Tai Chi?
Check out my popular Tai Chi for Balance Online Course. I'll guide you step-by-step through my complete Tai Chi for Balance Program.
With Tai Chi for Balance, you'll feel stable, secure, and confident on your feet. And avoid falls.
For more info, and to join the course, click here.
Chris Cinnamon, JD, MS
Certified Exercise Physiologist
Head Instructor
Author, Tai Chi for Knee Health