According to a brand new study in one of the leading journals in the world, step training focused on improving gait and balance may help prevent falls among elderly.
This isn't a new line of thinking whatsoever, as researchers have been publishing on the topic for decades. However, this is an important finding given the aging population of Canada, with latest consensus estimating 5.9 million Canadians (15.9% of the population) are 65 years of age or older.
The major finding of this 2016 study out of the University of New South Wales is that interventions to improve stepping skills cut the fall rate in half (reduced the risk by 48%). The step training focused on improving the elderly's recovery when balance was lost during walking so that slips or stumbles don’t turn to falls.
Step training also helped cut the proportion of fallers in half as well. This was also a key finding because after one tumble, the elderly are more prone to repeat accidents.
The reason that the step training was able to halve the amount of falls seen by seniors was by significantly improving decision-making & stepping reaction time, single leg stance and the time it took to raise from a seated position. In essence, the exercises were designed to help maintain balance during daily tasks such as getting out of a chair, and avoiding obstacles while walking.
What Is Step Training?
Step training is an exercise program that is meant for reducing falls. In the program that chief researcher Stephen Lord uses, it is comprised of a 6 month period where the individual does a 15-minute workout 3 times a week. The exercises are designed to increase balance and strength during walking, and improve cognitive attention.
Exercises that are included in step training vary. Some studies used balance board training and leg strengthening exercises. Others used "exergames", video games that have a component of exercise such as Dance Dance Revolution or Nintendo Wii games like Wii Fit.
Why This Matters
These most recent findings are consistent with a 2008 study by Health Quality Ontario which found long-term exercise programs in mobile seniors effectively reduce falls and fall-related injuries. Also found that combination of vitamin D and calcium supplementation in elderly women also helped reduce risk of fall by additional 40%.
Last, I'd like to bring attention to the importance of this study. The total number of hip fractures in North America is growing exponentially, and almost 90% of these fractures are by individuals over 65 years old. Sadly, 21% of the elderly who suffer a fractured hip will pass away up to 1 year after the accident. This makes step training and programs of its ilk all the more crucial to senior citizens.
Thoughts?
Let us know your opinions on the topic or feel free to ask us any questions in the Comments section
References
Health Quality Ontario (2008). Prevention of falls and fall-related injuries in community dwelling seniors: an evidence-based analysis, Ontario Health Technology Assessment Series 8(2): 1-78
Okubo Y, Schoene D, Lord SR (2016). Step training improves reaction time, gait and balance and reduces falls in older people: a systematic review and meta-analysis, British Journal of Sports Medicine
Schnell S, et al (2010). The 1-year mortality of patients treated in a hip fracture program for elderly, Geriatric Orthopaedic Surgery & Rehabilitation 1(1):6-14Labels: balance, Elderly, exercise, falls, Seniors, step training
