Falls are a preventable public health concern impacting quality of life, health care costs, and premature institutionalization. The prevalence of falls among older adults is increasing along with the increase of the age 60 and older population. In Washington State, one in every three people age 65 and older living in the community falls each year, and one in every five falls result in a serious injury.
In King County, 21 percent of adults 60 and older reported having fallen in the previous three months, and about 20 percent of those falls resulted in an injury that limited activities or made them see a doctor. There is also a higher prevalence of falls for people with Alzheimer’s disease, dementia and cognitive impairments.
But, there’s hope! Falls are preventable. They are not an inevitable part of aging. The key components of falls prevention are:
- Make your home safer by clearing clutter and removing throw rugs.
- Have your vision checked yearly.
- Have your medications checked regularly by your doctor or pharmacist.
- Begin a regular exercise program.
Research has proven that there are many benefits to physical activity and regular exercise. People who are more fit have better brain health, even in the early stages of dementia. Exercise slows the progression of cognitive decline, increases physical performance and improves brain health.
Exercise also helps keep muscles, joints, and our hearts in good shape, helps maintain a healthy body weight and improves sleep, too. Other benefits of regular exercise (especially aerobic and strength training, and dose matters—the more the better) include:
- Improved learning.
- Improved circulation and reduced blood pressure.
- Reduced risk for strokes, as well as the risk of dying from heart diseases.
- Improved mood, physical function and overall health.
How much exercise do older adults need?
The Center for Disease Control and Prevention recommends at least 150 minutes of exercise a week. That sounds like a lot; however, you can break it down and spread it out over a week. Ten minutes at a time is fine. A structured program is the best option and social support is important, too. If you have a caregiver, try being active together. Physical activity and exercise are good for caregivers, too!
Interested in participating in a research study?
At the January 2016 meeting for the Washington State Older Adult Falls Prevention Network, Ellen McGough, PT, PhD, an assistant professor at the University of Washington (UW) School of Rehabilitative Medicine, presented four current UW studies. These studies are specifically designed for caregivers and individuals with mild to moderate memory loss and are funded by the National Institute on Aging, and the Alzheimer’s Association.
Reducing Disability in Alzheimer’s Disease (RDAD)
- Purpose: To determine the effectiveness of an in-home exercise and caregiver training program for people with dementia and their caregivers.
- Involvement: There is an initial in-home consent visit. Both the person with dementia and their caregiver will meet with a trained coach in their home for nine, one-hour sessions over six weeks. The caregiver will complete five 30-minute telephone interviews over one year. Both the person with dementia and their caregiver will complete three in-home mobility testing sessions over three months.
- Eligibility: Participants have a diagnosis of dementia, a caregiver and you can both walk.
- Department: School of Nursing, Psychosocial & Community Health
- Information: Contact Amy Cunningham at 206-616-5550 or firstname.lastname@example.org.
Functional Mobility in Older Adults with Cognitive Impairment
- Purpose: To study mobility in older adults with varying levels of memory loss.
- Involvement: Three sessions to test your mobility. The first session will be in your home. The second visit will take place at the UW. Round-trip taxi will provide transportation to the UW. The third session will be in your home. You will receive a $20 Visa gift card after completing each session (total $60).
- Eligibility: Participants are between 70 and 95 years old and have memory problems. You can walk household distances.
- Department: School of Rehabilitative Medicine
- Information: Contact Amy Cunningham at 206-616-5550 or email@example.com
FACT—Falls and Cognitive Training
- Purpose: To determine if a cognitive training intervention reduces the risk of falls and fall related outcomes for older adults with cognitive impairment.
- Involvement: Over 12 weeks, participants will be taught how to use a computerized cognitive training program and asked to use it three times a week for eight weeks (each session is 15–20 minutes). The study will include four testing sessions to assess mobility and balance and the cognitive impact of the intervention (either in your home or at the School of Nursing). Participants will receive a $25 grocery card every month for the four months of their participation (total $100).
- Eligibility: Participants are 62 years of age or older, have experienced a recent fall or have difficulty with walking or balance.
- Department: School of Nursing, Biobehavioral Nursing and Health Systems
- Information: Contact Adrienne James at 206-913-9560 or firstname.lastname@example.org.
Neuroimaging and Function
- Purpose: To study relationships between brain regions, physical performance and cognitive function in older adults with memory problems.
- Involvement: Two visits to the UW Health Sciences. Magnetic resonance imaging (MRI) will be used to image your brain. Walking tests will be used in a motion analysis lab to assess walking, and participants will be interviewed about their activities. A round-trip taxi will provide transportation. Participants will receive $50 for the first visit and $30 for the second visit (total $80).
- Eligibility: Participants are 75 or older, have memory problems, can walk household distances, and are able to have a family member or friend attend each session.
- Department: School of Rehabilitative Medicine
- Information: Monica Smersh at 206-543-6995 or Ellen McGough at 206-598-6139.
For more information about falls prevention programs and the Washington State Older Adult Falls Prevention Network, e-mail Mary Borges at Mary.email@example.com.
Contributor Karen Winston is the lead Aging and Disability Services planner on falls prevention. For more information, visit www.agingkingcounty.org/falls_prevention.htm.
Those interested in participating in studies may also like to read Participate in a Research Study? It May Improve Your Own Halth as Well as Others’ (AgeWise King County, February 2015)
Kuanguka ni tatizo la afya ya umma linaloweza kuepukwa ambalo huathiri ubora wa maisha, gharama za huduma za afya, na kuingizwa hospitalini kabla ya wakati. Ugonjwa wa kuanguka kwa watu wazima unaongezeka kwa sababu ya idadi ya watu wenye umri wa miaka 60 na zaidi. Katika jimbo la Washington, mtu mmoja kati ya watu watatu wenye umri wa miaka 65 na zaidi wanaoishi katika jamii hiyo huanguka kila mwaka, na mmoja kati ya watu watano huanguka na kupata jeraha kubwa. Katika jimbo la King, asilimia 21 ya watu wazima wenye umri wa miaka 60 na zaidi waliripoti kuwa wameanguka katika miezi mitatu iliyopita, na asilimia 20 ya wale walianguka walipata jeraha ambalo lilipunguza shughuli zao au kuwafanya waende kwa daktari. Pia kuna kuenea kwa maporomoko kwa watu wenye ugonjwa wa Alzheimer, dementia na ulemavu wa utambuzi. Lakini, kuna tumaini! Kuanguka kunaweza kuzuiwa. Si sehemu isiyoepukika ya kuzeeka. Sehemu muhimu za kuzuia kuanguka ni: - Fanya nyumba yako iwe salama zaidi kwa kuondoa fujo na kuondoa mazulia ya kutupa. - Fanya uchunguzi wa macho yako kila mwaka. - Daktari wako au mfamasia wako angalia dawa zako kwa ukawaida. - Anza programu ya mazoezi ya kawaida. Utafiti umeonyesha kwamba kuna faida nyingi za kufanya mazoezi ya mwili na kufanya mazoezi kwa ukawaida. Watu wenye afya nzuri wana afya bora ya ubongo, hata katika hatua za mapema za ugonjwa wa akili. Mazoezi hupunguza kasi ya kupungua kwa uwezo wa kutambua, huongeza utendaji wa kimwili na kuboresha afya ya ubongo. Mazoezi pia husaidia kudumisha misuli, viungo, na mioyo yetu katika hali nzuri, husaidia kudumisha uzito wa mwili wa afya na kuboresha usingizi. Faida nyingine za mazoezi ya kawaida (hasa aerobic na mafunzo ya nguvu, na dozi mambo <unk> zaidi bora) ni pamoja na: - Uboreshaji wa kujifunza. - Kuboresha mzunguko wa damu na kupunguza shinikizo la damu. - Kupunguza hatari ya kupatwa na kiharusi, na pia hatari ya kufa kutokana na magonjwa ya moyo. - Kuboresha hali ya moyo, utendaji wa kimwili na afya kwa ujumla. Watu wazima wenye umri mkubwa huhitaji kufanya mazoezi mengi kadiri gani? Kituo cha Kudhibiti na Kuzuia Magonjwa kinapendekeza kufanya mazoezi ya dakika 150 kwa wiki. Hiyo inaonekana kama mengi, lakini unaweza kuigawanya na kueneza kwa wiki moja. Dakika kumi kwa wakati ni nzuri. Programu iliyoundwa ni chaguo bora na msaada wa kijamii ni muhimu, pia. Ikiwa una mtu wa kumtunza, jaribu kufanya kazi pamoja naye. Mazoezi ya kimwili na mazoezi ni mazuri kwa watunzaji pia! Je, unavutiwa kushiriki katika utafiti wa utafiti? Katika mkutano wa Januari 2016 wa Shirika la Washington State la Kuzuia Kuanguka kwa Watu Wazima Wazee, Ellen McGough, PhD, profesa msaidizi katika Chuo Kikuu cha Washington (UW) Shule ya Tiba ya Urekebishaji, aliwasilisha masomo manne ya sasa ya UW. Utafiti huu umekusudiwa hasa kwa watunzaji na watu wenye upotezaji wa kumbukumbu wa upole hadi wa wastani na unafadhiliwa na Taasisi ya Kitaifa ya Kuzeeka, na Chama cha Alzheimer. Kupunguza Ulemavu katika Ugonjwa wa Alzheimer (RDAD) - Kusudi: Kuamua ufanisi wa mazoezi ya nyumbani na programu ya mafunzo ya watunzaji kwa watu wenye dementia na watunzaji wao. - Ushirikiano: Kuna ziara ya awali ya idhini ya nyumbani. Kwa mfano, mtu mwenye ugonjwa wa akili na mlinzi wake watakutana na kocha aliyezoezwa nyumbani kwao kwa vipindi tisa vya saa moja kwa muda wa wiki sita. Msaada wa simu wa dakika 30 kwa mteja wa kwanza unajumuishwa katika mazungumzo ya simu ya dakika 30 kwa mteja wa kwanza. Kwa mfano, mtu mwenye ugonjwa wa akili na mlinzi wake watakuwa na vipindi vitatu vya kupima mwendo wa nyumbani kwa miezi mitatu. - Urithi: Washiriki wana utambuzi wa dementia, mtunzaji na nyote wawili mnaweza kutembea. Kwa mujibu wa taarifa ya Shirika la Afya ya Jamii na Afya ya Jamii, Amina Amina amewasiliana na Mwalimu wa Afya ya Jamii katika simu namba 666-56-56-56-56-56-56-56-56-56-56-56-56-56-56-56-56-56-56-56-56-56-56-56-56-56-56-56-56-56-5-6-8-8-8-8-8-8-8-8-8-8-8-8-8-8-8-8-8-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9-9 Functional Mobility in Older Adults with Cognitive Impairment - Kusudi: Kujifunza mwendo katika watu wazima wazee na viwango mbalimbali vya kupoteza kumbukumbu. - Ushiriki: Vipindi vitatu vya kupima mwendo wako. Mkutano wa kwanza utafanywa nyumbani kwako. Ziara ya pili itafanyika katika UW. Teksi ya safari ya kurudi itatoa usafiri wa UW. Mkutano wa tatu utafanywa nyumbani kwako. Unapata kadi ya zawadi ya $ 20 ya Visa baada ya kumaliza kila kikao (jumla ya $ 60). - Uwezo wa kushiriki: Washiriki wana umri wa miaka 70 hadi 95 na wana matatizo ya kumbukumbu. Unaweza kutembea umbali wa nyumbani. "Kama ilivyoelezwa katika makala ya ""Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti wa Utafiti.""" Katika kipindi cha wiki 12, washiriki watafundishwa jinsi ya kutumia programu ya mafunzo ya utambuzi wa kompyuta na kuombwa kuitumia mara tatu kwa wiki kwa wiki nane (kila kikao ni dakika 15-20). Utafiti huo utajumuisha vipindi vinne vya kupima mwendo na usawa na athari za utambuzi wa uingiliaji (au nyumbani kwako au katika Shule ya Uuguzi). Washiriki watapokea kadi ya ununuzi wa $ 25 kila mwezi kwa miezi minne ya ushiriki wao (jumla ya $ 100). - Urithi: Washiriki ni umri wa miaka 62 au zaidi, wamepitia kuanguka hivi karibuni au wana shida ya kutembea au usawa. Kwa mujibu wa taarifa ya Shirika la Afya la Biolojia la Biolojia, Biolojia na Biolojia, Msaada wa Biolojia na Biolojia ya Biolojia ya Biolojia na Biolojia ya Biolojia ya Biolojia na Biolojia ya Biolojia ya Biolojia na Biolojia ya Biolojia ya Biolojia na Biolojia ya Biolojia, ni pamoja na: Neuroimaging na Kazi - Kusudi: Kujifunza mahusiano kati ya mikoa ya ubongo, utendaji wa kimwili na kazi ya utambuzi katika watu wazima wazee na matatizo ya kumbukumbu. - Ushirikiano: Ziara mbili kwa UW Sayansi ya Afya. Uchunguzi wa MRI (Magnetic Resonance Imaging) unafanywa ili kuchunguza ubongo wako. Majaribio ya kutembea yatatumiwa katika maabara ya uchambuzi wa mwendo ili kutathmini kutembea, na washiriki watahojiwa kuhusu shughuli zao. Teksi ya kwenda na kurudi itatoa usafiri. Washiriki watapokea $ 50 kwa ziara ya kwanza na $ 30 kwa ziara ya pili (jumla ya $ 80). - Urithi: Washiriki ni 75 au zaidi, wana matatizo ya kumbukumbu, wanaweza kutembea umbali wa nyumbani, na wanaweza kuwa na mwanachama wa familia au rafiki kuhudhuria kila kikao. "Mwanamke huyo, ambaye ni mwanafunzi wa chuo cha ""School of Rehabilitation Medicine"" cha Marekani, aliwahi kuwasiliana na Monica Smirnoff (663) au Ellen McGuinness (668) katika simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu ya simu." Kwa maelezo zaidi kuhusu programu za kuzuia kuanguka na Mtandao wa Kuzuia Kuanguka kwa Watu Wazima wa Jimbo la Washington, barua pepe Mary Borges kwenye Mary.email@example.com. Mchangiaji Karen Winston ni kiongozi wa huduma za kuzeeka na ulemavu mpangaji juu ya kuzuia kuanguka. Kwa maelezo zaidi, tembelea www.agingkingcounty.org/falls_prevention.htm. Wale wanaopendezwa na kushiriki katika masomo huenda pia wakapenda kusoma Kushiriki katika Utafiti wa Utafiti? Inaweza Kuboresha Afya Yako na Ya Wengine<unk> (AgeWise King County, Februari 2015)