**Summary: Tai Chi and Fall Prevention in Older Adults**

- **Falls are a Major Health Risk in Older Adults:** According to the CDC, 1 in 4 adults over 65 will fall each year, with falls leading to serious injuries (hip fractures, head injuries), increased risk for nursing home admission, and significant healthcare costs.

Once a person falls, their risk of falling again rises, and fear of falling can itself become a disabling problem.

- **Risk Factors for Falls are Multifactorial:** Not just age, but factors like medication side effects, underlying neurological or musculoskeletal conditions, postural drops in blood pressure, and environmental hazards can increase fall risk.

The brain and sensory systems play a major part in maintaining balance.

- **Preventing Falls Goes Beyond "Not Falling":** Being aware of one's body and environment, paying attention to contributing factors, and performing risk assessments with healthcare providers (including medication review and possible inner ear evaluation) are key steps in prevention.

- **Exercise is Among the Most Effective Interventions:** Structured exercise programs targeting balance and strength have been shown to reduce both falls and injuries from falls.

Tai Chi—an ancient Chinese mind-body practice characterized by slow, controlled movements, deep breathing, and focus—is specifically noted.

- **What is Tai Chi Like?

** Tai Chi is gentle, non-impact, and can be practiced standing or seated.

It focuses on slow movements, postural alignment, and mental concentration.

It helps improve core strength, flexibility, mental focus, and body awareness, all of which contribute to better balance.

- **Scientific Evidence for Tai Chi in Preventing Falls:**
    - **Multiple Studies Support Tai Chi’s Effectiveness:** Randomized controlled trials and reviews (such as those summarized in the BMJ and by large health organizations) consistently find Tai Chi improves balance, reduces fall risk, and increases confidence in mobility for older adults.

- **Mechanism:** Tai Chi trains the brain and body to better respond to loss of balance.

Practicing weight shifting, standing on one leg, and coordinated movements helps improve stability.

- **Real-world Impact:** Both lab studies and community-based programs (such as those offered at YMCAs) find Tai Chi can reduce the actual incidence of falls and associated injuries.

- **Other Benefits:** Tai Chi may also lower stress, improve cognitive function, and support mental wellbeing—factors that indirectly support physical stability and independence.

- **Practical Notes:** Tai Chi can be adapted to individual ability.

Starting with a class designed for older adults or fall prevention is recommended.

Monitoring by a healthcare professional is ideal for those with higher risk.

**Conclusion Nugget:** Tai Chi is a proven, accessible, low-risk intervention to help older adults improve balance, reduce fall risk, and maintain independence.

Its mind-body approach fosters awareness and confidence—key to staying active and safe at home.

Here is a summary of the key nuggets of information from the provided text with a particular focus on aspects of fall prevention, physical activity in older adults, and relevant practices such as balance exercises:

**1.

Importance of Balance for Fall Prevention**
- The ability to stand on one leg is directly linked to a reduced risk of falls, which are a major health concern for older adults.

- As people age, their bodies become more unstable due to decreased support relative to their height and width, increasing fall risks.

- Scientific recommendations suggest that people over 70 can improve hip bone mineral density by standing on each leg for one minute, three times a day.

Physical Activity and Adapted Sports for Seniors**
- Activities such as shooting sports can be adapted for older adults, ensuring safety and minimal physical restrictions.

- Even sports with traditionally more physical contact can be modified for the older generation, focusing on staged rather than actual combat movements.

- Physical activity, even in small amounts, can have significant positive effects on both physical and mental health, improving strength and reducing anxiety and depression.

Simple Daily Activities Help Maintain Function**
- Activities as easy as standing on one leg, walking, or gardening contribute to improved stability and independence in seniors.

- Engaging older adults in manageable daily tasks, even amidst chronic illnesses or Alzheimer’s disease, supports physical and mental function.

- Maintaining some autonomy in daily activities is essential for well-being in older adults.

Environmental and Lifestyle Modifications**
- Creating a safe home environment—by removing tripping hazards like rugs and cords—is crucial to lowering fall risk among the elderly.

- Outdoor activities should be adjusted for weather and health conditions, e.g., keeping winter walks brief to avoid hypothermia, but not entirely neglecting fresh air.

Nutrition and Medical Considerations**
- It’s advised that older adults maintain adequate hydration and consume foods rich in calcium and vitamin D to support bone health.

- Consulting with healthcare professionals for issues such as urinary incontinence or chronic diseases is important.

Positive Mental Attitude and Resilience**
- Developing optimism and resilience through social support and stress management helps older adults cope with health challenges and can even foster post-traumatic growth.

- Mental well-being and an active lifestyle reinforce each other, contributing to overall health.

Exercise Recommendations for the Elderly**
- Activities with minimal contraindications, such as Pilates and stretching, are recommended for those over 60.

- Japanese centenarians highlight the benefits of simple exercises, such as raising arms and circular hand movements (e.g., radio taiso).

**Conclusion**
While the text does not specifically mention Tai Chi, it repeatedly underscores that balance training, simple standing exercises, and adapted sports are beneficial and safe methods for improving stability and reducing fall risk in older adults.

These practices, alongside creating a safe environment, maintaining an optimistic outlook, and encouraging manageable daily activities, form the backbone of fall prevention and promote longevity and independence.

**Tai Chi as a Method for Fall Prevention in Older Adults: Summary of Evidence and Practical Information**

**What is Tai Chi?

**
Tai Chi is a gentle, low-impact form of exercise that originated as a martial art in China.

It involves a series of slow, controlled movements and postures, coordinated with deep breathing and focused attention.

Tai Chi is often practiced in groups or individually, and requires no special equipment.

**How Does Tai Chi Help the Body?

**
- **Muscles and Joints:** Tai Chi stimulates and stretches all the muscles, tendons, joints, and bones in a gentle, safe way.

Core and leg muscles (including the buttocks) are engaged, supporting stability and strength.

- **Balance:** Regular practice improves your ability to control and coordinate the body’s center of gravity.

Good balance is critical for safe walking and preventing falls.

- **Flexibility and Range of Motion:** The slow, mindful movements increase flexibility and help maintain joint health.

- **Cognitive Engagement:** The mental focus required in Tai Chi can also help boost cognitive function in older adults, as studies have shown that physical activity, including even household chores, is linked to better cognitive health in people over 65.

**Scientific Evidence for Fall Prevention**
- **Prevalence of Falls:** More than one in four adults aged 65 or older falls every year, which can lead to serious injury and reduced independence.

- **Balance and Longevity:** Studies link poorer balance (such as inability to stand on one leg for 10 seconds) with higher risk of early death in older adults.

- **Tai Chi and Fall Reduction:** Clinical research has shown Tai Chi can significantly reduce the risk of falls among older adults.

Its balance-improving benefits have been confirmed in multiple studies comparing it with other types of exercise like walking, yoga, and resistance training, all of which improve muscle strength and flexibility, but Tai Chi is especially accessible and well tolerated even by those with limited mobility or joint pain.

- **Ease and Accessibility:** Tai Chi can be performed standing or even seated, and at any time of day, making it suitable for most seniors.

**Additional Fall Prevention Tips**
- Practice balance exercises regularly.

- Use assistive devices if needed (e.g., canes, walkers).

- Ensure homes are safe (handrails, good lighting, non-slip mats).

- Move slowly from sitting or lying down to standing.

- Maintain regular physical activity—walking, yoga, or Pilates are also beneficial.

**Summary Nugget**
Tai Chi is a proven, effective, and gentle exercise recognized for its ability to improve balance and coordination in older adults, thereby reducing the risk of falls and their associated consequences.

Its routines gently stimulate muscles and joints, strengthen the core, and improve physical stability.

Research supports its use as a practical fall-prevention strategy alongside other balance-based exercises and environmental adjustments for home safety.

Tai Chi is accessible, safe, and beneficial for overall senior health—physical and cognitive—making it a recommended activity for aging adults at risk of falls.

Here are the main nuggets of information summarized from the text:

1.

**Why Falls Matter**: For older adults, falling can lead to severe injuries, including head trauma and fractures, and can cause a loss of independence.

Many daily environmental factors—like wet floors, wires, unsuitable shoes, and household clutter—raise the risk of falls.

**Fall Prevention Basics**: To reduce fall risk, it's important to maintain and strengthen muscle and joint flexibility.

**What If a Fall Happens?

**Summary: Tai Chi and Fall Prevention in Older Adults**

- **Falls are a Major Health Risk in Older Adults:** According to the CDC, 1 in 4 adults over 65 will fall each year, with falls leading to serious injuries (hip fractures, head injuries), increased risk for nursing home admission, and significant healthcare costs.

Title:

Content: Falls by seniors represent serious health concern

NEW YORK, April 11 (UPI) -- For seniors, life can change in the blink of an eye if they trip on a rug or slip on a wet floor.

Injuries from falls represent a significant source of pain, disability, loss of independence and early death in order adults, according to the World Health Organization.

About 1 in 4 Americans age 65 and older -- more than 14 million -- reports falling every year, according to the Centers for Disease Control and Prevention. And the rate is increasing, the CDC says.

"Every second of every day, an older adult (age 65+) suffers a fall in the U.S --making falls the leading cause of injury and injury death in this age group," the agency says.

And the National Institute on Aging reports that "the risk of falling -- and fall-related problems -- rises with age."

In late March, former U.S. Sen. Joe Lieberman's death at age 82 due to complications from a fall at his home cast the spotlight on serious injuries that can affect seniors.

Another celebrity who endured falls was the late Nancy Reagan. The former first lady stumbled multiple times in her senior years, fracturing her pelvis, tailbone and ribs.

The reasons people are more likely to fall as they age stem in part from age-related changes in gait, strength and balance, said Dr. Elizabeth Phelan, a falls expert and founding director of the Fall Prevention Clinic at UW Medicine in Seattle.

"However, falls are not inevitable," said Phelan, who also is a professor of geriatrics. "They are largely preventable. Awareness of what contributes to falls is critical to preventing them."

Vision and hearing impairments contribute to falls. So does the accumulation of chronic conditions that affect cardiovascular, musculoskeletal and neurological systems. And a drop in blood pressure -- which may happen when someone stands up after lying down or sitting -- also raises fall risk, Phelan said.

Medications that cloud people's thinking or make them feel sleepy or off-balance are another major risk factor for falls. People who die from a fall tend to take multiple medications -- six on average, she said.

"It's important for people to understand the link between medications and falls, and to initiate conversations with their doctors about whether there is an ongoing need for each of their medications," Phelan said. "There are safer alternatives to medications for many symptoms."

Alcohol use also is a risk factor that can be controlled. Recent research has found an increase in alcohol consumption among older adults and a rise in emergency department visits for alcohol-related fall injuries, she said.

Identifying and addressing modifiable risk factors reduces the chances of falling. Among people who fall repeatedly, falls "are not purely accidental," Phelan said. "This is a commonly held, but false belief. In fact, falls result from the interaction of a person with their environment."

People who experience fatal falls may have had preceding decline in their functional ability -- physical, cognitive or both -- that led them to limit their outdoor mobility, so their falls occur indoors, Phelan said.

While hip fractures are associated with more advanced age and an underlying neurological condition, she noted that head injuries are more common among men, people who take blood thinners and those without a musculoskeletal diagnosis.

Even improper footwear can play a role in falls, said Dr. Amanda Lathia, a geriatrician who helps manage the interdisciplinary falls clinic at University Hospitals in Cleveland.

"Wearing slippers or socks in the home increases the risk for falling," Lathia said. "It is best to wear shoes with good support in the home and outside the home."

Other hazards include a lack of handrails, clutter, stairs, poor lighting, ice, snow and pets, Lathia said, noting that "the bathroom is the location of most falls as we get older."

She suggested installing handrails in the bathroom and along all stairwells, using a raised toilet seat, and avoiding going outside in bad weather.

Although most falls don't cause injury, potentially serious ones can occur. Fractures are the most common. Having a hip fracture increases the risk of dying, particularly within the first year afterward, Lathia said.

Fall-induced head trauma, such as a brain bleed, can lead to death if left treated. And if older adults fall and remain stuck on the ground for a long time, they can suffer a traumatic breakdown of muscle, which can lead to serious kidney failure and even death, she said.

Once an older adult falls, the risk for future falls rises. This "unfortunately leads to the double-edged sword of people starting to restrict their activities because they're afraid to fall," said Dr. Laurie Theriot, chief of geriatric medicine at Prisma Health's upstate region in Greenville, S.C.

"It's counterintuitive, but we actually want to see that patient walk more, create a support system and get more active to improve balance and mobility," Theriot said.

"In the hospital, we consult on so many falls that involve broken hips," she said, cautioning that health professionals need "to be really careful how we obtain [a patient's] history because, especially with osteoporosis, we may find that you fractured your hip before you fell."

That's because "osteoporosis is often undiagnosed because gradual loss of bone density is not painful until the bone actually breaks," Theriot said.

Falls that lead to death are most often due to hip fractures or head injuries. People who die after a fall that results in a hip fracture tend to be older and have an underlying neurological condition, Phelan said.

On the other hand, she noted that fatal falls stemming from a head injury are more common among men, people who take blood thinners and those without a musculoskeletal diagnosis.

Another problem arises when people forget if they took their medications, said Andrea Fleischman, an assistant professor in the department of occupational therapy at Creighton University Health Sciences Campus-Phoenix.

"Sometimes, older individuals will double up on their medication regimen, which can make them increasingly lethargic or dizzy," Fleischman said. She said she recommends that older adults regularly review medications with their clinicians and family members, especially if they have memory issues.

Fall prevention strategies include regular exercise to maintain muscle mass and bone density. Routine physicals and vision checkups are also important, Fleischman said.

She also cited the importance of ensuring the home is safe from tripping hazards, such as throw rugs. That's because older adults may not be able to catch themselves or cushion a fall as easily as younger or middle-aged people.

But whether injuries lead to death depends to a large extent on the person's age and overall health status, Fleischman said.

Even so, "the unfortunate statistic is that the morbidity rate for a person who falls and breaks a hip is upwards of 50%," she said. "It's due to decreased mobility."

Older adults often hit their head because protective reflexes -- which prompt people to put their hands out to stop or cushion a fall -- diminish with advanced age, Fleischman said.

After a fall, timely medical care and follow-up can make a difference. "Hopefully you're able to recover, but you need that additional support to determine your risks and prevent future falls," Theriot said.

She added that "physical therapy, occupational therapy and interventions like a fall risk assessment in your home environment are all important."

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Once a person falls, their risk of falling again rises, and fear of falling can itself become a disabling problem.

Title:

Content: Healthy aging comes with challenges. For a variety of reasons, as each year passes, the likelihood of falling increases.

According to Dr. Boris Goralnik, a geriatric specialist at UPMC in North Central Pa, a fall is defined as an unexpected event in which a person comes to rest on the ground, floor, or a lower level.

“Falls result in fall-related injuries, progression of gait impairments, loss of independence, depression,” Goralnik said. “It is a leading cause of injury-related morbidity and mortality among older adults.”

By preventing falls, providers try to prevent related injuries such as fractures, hematomas, and skin lacerations. From practice and literature, said Goralnik, the most important risk factor of falls is a previous history of falls.

According to Janine Fee, MS, MPT, a physical therapist who is certified in vestibular rehabilitation at Evangelical Community Hospital, physical balance, which is important to avoid falling, can be complicated.

“I like to use the analogy of a baseball field,’’ Fee said. “Every player on the field is important and if a player is not working, then your team — your balance — is going to be impacted.”

Fee said many systems have a direct impact on balance. Eyes, ears, sense of touch — especially with our feet, muscle strength, flexibility, and posture are a few. And, the brain can have a major impact on our ability to avoid falling.

Fee said any weakening of one or more of these areas will significantly increase the risk of falling.

According to the Centers for Disease Control website, one out of four seniors over the age of 65 will fall each year. One out of five of those falls will cause serious injuries such as broken bones or head injuries.

“This can then lead to serious consequences that may significantly impact a person’s overall quality of life,” said Fee. “Even if the fall didn’t cause harm, it is likely that the person now develops a fear of falling.”

Many factorsIn many cases, Goralnik said, falls and fall-related injuries lead to substantial deficiency in activities of daily living and the need for supportive care for older adults. He agreed with Fee that a fear of falling leads to things like not participating in activities that require balance, causing weaknesses and furthering the risk of repeated falls. Paying attention to the body and being more aware of areas contributing to balance is a big step in preventing falls.

Age alone should not be blamed as a factor regarding balance, said Fee.

“I strongly believe that if you stay active, you can minimize the effects that aging has on all of these players,” Fee said.

Diseases and underlying medical conditions like Parkinson’s disease, Multiple Sclerosis, neuropathy, strokes, vision problems, and pain can impact a person’s balance. Other factors such as medications, fear of falling, and environmental factors.

It is very important for older patients to discuss with their providers any changes in the gait, possible new onset gait unsteadiness, or if they start to experience new musculoskeletal pain, Goralnik advised.

“Some of the medications may increase the risk of falls,” said Goralnik. “It is very important for people to have a complete list of all current medications when they visit their medical providers.”

Having detailed information, he said, about existing and potential risk factors may help reduce the risk of future falls.

Fee added that testing can be completed to assess balance and what kind of treatment or therapy might be available to assist with balance. Fee said a fall risk assessment is a good first step to preventing falls.

“You can talk to your doctor or health care provider to refer you to a physical therapist to evaluate your risk for falling,” said Fee.

She said a physical therapist will measure/evaluate strength, flexibility, analyzation of posture and feet, how you walk and perform specific balance measures to determine your areas of weakness. The therapist may also ask about fall history and possible home hazards like uneven pavement, rugs, steps, clutter or pets.

“Then a physical therapist can design a specialized treatment program to help you reduce your risk of falls,” Fee said. “Other recommendations to improve overall balance is getting involved in a local gym where you can perform strength and balance exercises like Tai Chi or yoga.”

Temporary conditionsIn addition to medical conditions such as strokes, brain injuries, etc., other temporary conditions also have effects on an individual’s balance.

Fee, a physical therapist who specializes in inner ear disorders, said the most common inner ear problem is a condition known as Benign Paroxysmal Positional Vertigo (BPPV). Classic symptoms include brief episodes of spinning or imbalance that occur when lying down, rolling over in bed, or looking up.

“BPPV can significantly increase a person’s risk for falling especially if they have other balance risk factors. This problem is easily identified by the physical therapist that is trained in detecting inner ear problems,” she added.

Fee said a physical therapist with specialized training can provide the most appropriate intervention to reduce or resolve these symptoms in as little as one to three sessions.

Fee said physical therapists can often identify risk factors and provide specific recommendations to improve balance.

“Physical therapists are like coaches, but you have to do the work. In order for your balance to improve, you have to challenge the team!”

Goralnik added, that in many cases, falls and fall-related injuries lead to substantial deficiency with activities of daily living and the need for supportive care for older adults.

The economic burdens from falls are substantial and likely to increase with the growth of the older population, according to Goralnik.

Fall-related health care costs include hospital bills, fees for professional service, and costs of prescription medications, home health services, long-term care facilities, and durable medical equipment.

“Always inform your doctor about recent falls and fall-related injuries,” concluded Gorainik.

It is very important for seniors to discuss any changes of the gait, possible new onset gait unsteadiness, or if they started to experience new musculoskeletal pain with their doctor.

Trending Video

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

- **Risk Factors for Falls are Multifactorial:** Not just age, but factors like medication side effects, underlying neurological or musculoskeletal conditions, postural drops in blood pressure, and environmental hazards can increase fall risk.

Title:

Content: HEALTH-WISE: Preventing and treating falls

Dr Aditi Malpani, Geriatric Specialist, Sancheti Hospital
Dr Aditi Malpani, Geriatric Specialist, Sancheti Hospital

Physical, as well as mental well-being, is very important for a healthy and quality life. Ageing can cause a few physiologic changes in the body which interact with disease conditions. Therefore, timely diagnosing and managing the problem is the best form of prevention.

Falls and osteoporosis
Most older adults tend to fall and the outcome may be an exacerbation of existing illness, fractures, or injuries; eventually the rate of hospitalisation increases.

Risk factors for falls include
Reduced muscle mass and strength - weak muscles
Poor balance and depth perception
Impaired vision and reduced dark adaptation
Reduced sensations - Peripheral neuropathy due to diabetes, Vit B12 deficiency
Confusion and reduced attention span
Hypoglycemia
Postural drop in blood pressure
Arrhythmias - variation in heart rate - too low or too fast
Dehydration and infections
Anemia
Medication side effects
Urine incontinence/urgency
Chronic health conditions like arthritis, Parkinson¡¦s, dementia, heart diseases
Pain in joints or sudden onset pain
Environmental factors like slippery surfaces, wet floor, rugs, uneven ground

Ten tips for fall prevention in the elderly:
Tell your doctor about a previous fall and undergo a risk assessment.
Getting up suddenly, walking hurriedly, and wearing improper footwear should be avoided.
Remove unwanted furniture, keep the floor dry and do away with dim lighting. Install grab bars and handrails wherever needed.
If unsteady while walking, use assistive devices like canes or walkers.
Being physically active and practicing yoga can help.
Blood pressure, blood sugar and vision should be tested periodically.
Avoid smoking and restrict alcohol intake. Maintain good sleep hygiene.
Never take excess medications.
Avoid psychoactive medications and include adequate amounts of calcium, Vitamin D, B12 and iron in your diet.
If treatment of any disease mandates the use of steroids, it is a definite indication to screen for osteoporosis with the help of bone densitometry.

What to do when a fall occurs?
Stay calm and do not try to get up suddenly.
If able to move, stand up slowly with the support of the nearest sturdy object. Call for help if you can't.
Check blood sugar, blood pressure, complete blood count, and serum electrolytes.
Inform your doctor and assess for any internal injury. Revise the medications periodically.
Implement preventive measures at the earliest.

Share this story

The brain and sensory systems play a major part in maintaining balance.

- **Preventing Falls Goes Beyond "Not Falling":** Being aware of one's body and environment, paying attention to contributing factors, and performing risk assessments with healthcare providers (including medication review and possible inner ear evaluation) are key steps in prevention.

- **Exercise is Among the Most Effective Interventions:** Structured exercise programs targeting balance and strength have been shown to reduce both falls and injuries from falls.

Title:

Content: Exercise programs meant to prevent falls in seniors may also help prevent injuries caused by falls, according to a new review.

Fall-related injuries are common among seniors and a major cause of long-term pain and disability. They also increase the risk of having to go to a nursing home and have a high economic cost.

The new findings, published online Oct. 29 in the journal bmj.com, suggest that "reducing the risk of falling and improving protective responses during a fall may be an important and feasible means of preventing fractures and other serious injuries in the elderly," the study authors wrote in a journal news release.

Well-designed exercise programs can prevent falls in seniors living at home, but there is a lack of evidence on whether such programs can help prevent fall-related injuries, said French researchers Fabienne El-Khoury and colleagues.

In this review, they analyzed 17 studies that looked at whether fall-prevention exercises lowered seniors' risk of fractures and other injuries caused by falls. More than 4,000 participants were involved in all.

Tai Chi was the exercise in two of the studies, but most of them used gait, balance, strength and functional training, which involves workouts that help people do normal daily activities.

Most of the programs reduced fall-related injuries and appeared to significantly curb falls that lead to fractures, serious injuries and medical care.

Balance training was emphasized in all of the exercises that were effective in preventing falls, the researchers noted.

More information

The U.S. National Institute on Aging has more about older adults and falls.

Latest videos

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Tai Chi—an ancient Chinese mind-body practice characterized by slow, controlled movements, deep breathing, and focus—is specifically noted.

Title:

Content: Seniors exercise at YMCA to improve health

Published: May. 31, 2023 at 2:08 PM EDT|Updated: 1 hour ago

CHARLOTTESVILLE, Va. (WVIR) - One of the keys to living a long life is having a healthy lifestyle.

Seniors at the YMCA did exercises tailored to their fitness levels Wednesday, May 31. This included tai chi, an exercise that focuses on mind and body, as well as helps with balance.

“It has completely changed my life. It has made me stronger in my body: I’m straighter, stronger, I can do all of my daily activities like laundry and dishwashing, and everything else that I have to do,” volunteer Palmer Gard said.

The YMCA offers programs and classes for all ages.

Do you have a story idea? Send us your news tip here.

What does Ruth Taylor-Piliae of University of Arizona's College of Nursin say about Tai Chi?

She tells NPR that Tai Chi's gentle, slow movements and controlled breathing tend to activate what's known as the parasympathetic nervous system, which relaxes the body during times of stress.

What study was included in trials combining excercise with a cognitive compoent?

Cognitively enhanced tai chi in older adults at risk for dementia.

- **What is Tai Chi Like?

Title:

Content: Seniors exercise at YMCA to improve health

Published: May. 31, 2023 at 2:08 PM EDT|Updated: 1 hour ago

CHARLOTTESVILLE, Va. (WVIR) - One of the keys to living a long life is having a healthy lifestyle.

Seniors at the YMCA did exercises tailored to their fitness levels Wednesday, May 31. This included tai chi, an exercise that focuses on mind and body, as well as helps with balance.

“It has completely changed my life. It has made me stronger in my body: I’m straighter, stronger, I can do all of my daily activities like laundry and dishwashing, and everything else that I have to do,” volunteer Palmer Gard said.

The YMCA offers programs and classes for all ages.

Do you have a story idea? Send us your news tip here.

To allow the body to flow with gravity instead of resisting it.

** Tai Chi is gentle, non-impact, and can be practiced standing or seated.

Title:

Content: Seniors exercise at YMCA to improve health

Published: May. 31, 2023 at 2:08 PM EDT|Updated: 1 hour ago

CHARLOTTESVILLE, Va. (WVIR) - One of the keys to living a long life is having a healthy lifestyle.

Seniors at the YMCA did exercises tailored to their fitness levels Wednesday, May 31. This included tai chi, an exercise that focuses on mind and body, as well as helps with balance.

“It has completely changed my life. It has made me stronger in my body: I’m straighter, stronger, I can do all of my daily activities like laundry and dishwashing, and everything else that I have to do,” volunteer Palmer Gard said.

The YMCA offers programs and classes for all ages.

Do you have a story idea? Send us your news tip here.

What does Ruth Taylor-Piliae of University of Arizona's College of Nursin say about Tai Chi?

She tells NPR that Tai Chi's gentle, slow movements and controlled breathing tend to activate what's known as the parasympathetic nervous system, which relaxes the body during times of stress.

It focuses on slow movements, postural alignment, and mental concentration.

Title:

Content: Seniors exercise at YMCA to improve health

Published: May. 31, 2023 at 2:08 PM EDT|Updated: 1 hour ago

CHARLOTTESVILLE, Va. (WVIR) - One of the keys to living a long life is having a healthy lifestyle.

Seniors at the YMCA did exercises tailored to their fitness levels Wednesday, May 31. This included tai chi, an exercise that focuses on mind and body, as well as helps with balance.

“It has completely changed my life. It has made me stronger in my body: I’m straighter, stronger, I can do all of my daily activities like laundry and dishwashing, and everything else that I have to do,” volunteer Palmer Gard said.

The YMCA offers programs and classes for all ages.

Do you have a story idea? Send us your news tip here.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What does Ruth Taylor-Piliae of University of Arizona's College of Nursin say about Tai Chi?

She tells NPR that Tai Chi's gentle, slow movements and controlled breathing tend to activate what's known as the parasympathetic nervous system, which relaxes the body during times of stress.

What study was included in trials combining excercise with a cognitive compoent?

Cognitively enhanced tai chi in older adults at risk for dementia.

It helps improve core strength, flexibility, mental focus, and body awareness, all of which contribute to better balance.

Title:

Content: Seniors exercise at YMCA to improve health

Published: May. 31, 2023 at 2:08 PM EDT|Updated: 1 hour ago

CHARLOTTESVILLE, Va. (WVIR) - One of the keys to living a long life is having a healthy lifestyle.

Seniors at the YMCA did exercises tailored to their fitness levels Wednesday, May 31. This included tai chi, an exercise that focuses on mind and body, as well as helps with balance.

“It has completely changed my life. It has made me stronger in my body: I’m straighter, stronger, I can do all of my daily activities like laundry and dishwashing, and everything else that I have to do,” volunteer Palmer Gard said.

The YMCA offers programs and classes for all ages.

Do you have a story idea? Send us your news tip here.

How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

What health advantages have been linked to regular practice of Tai Chi?

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

- **Scientific Evidence for Tai Chi in Preventing Falls:**
    - **Multiple Studies Support Tai Chi’s Effectiveness:** Randomized controlled trials and reviews (such as those summarized in the BMJ and by large health organizations) consistently find Tai Chi improves balance, reduces fall risk, and increases confidence in mobility for older adults.

Title:

Content: Seniors exercise at YMCA to improve health

Published: May. 31, 2023 at 2:08 PM EDT|Updated: 1 hour ago

CHARLOTTESVILLE, Va. (WVIR) - One of the keys to living a long life is having a healthy lifestyle.

Seniors at the YMCA did exercises tailored to their fitness levels Wednesday, May 31. This included tai chi, an exercise that focuses on mind and body, as well as helps with balance.

“It has completely changed my life. It has made me stronger in my body: I’m straighter, stronger, I can do all of my daily activities like laundry and dishwashing, and everything else that I have to do,” volunteer Palmer Gard said.

The YMCA offers programs and classes for all ages.

Do you have a story idea? Send us your news tip here.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

It limits the danger of falls among the elderly.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

- **Mechanism:** Tai Chi trains the brain and body to better respond to loss of balance.

Title:

Content: Seniors exercise at YMCA to improve health

Published: May. 31, 2023 at 2:08 PM EDT|Updated: 1 hour ago

CHARLOTTESVILLE, Va. (WVIR) - One of the keys to living a long life is having a healthy lifestyle.

Seniors at the YMCA did exercises tailored to their fitness levels Wednesday, May 31. This included tai chi, an exercise that focuses on mind and body, as well as helps with balance.

“It has completely changed my life. It has made me stronger in my body: I’m straighter, stronger, I can do all of my daily activities like laundry and dishwashing, and everything else that I have to do,” volunteer Palmer Gard said.

The YMCA offers programs and classes for all ages.

Do you have a story idea? Send us your news tip here.

How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

It limits the danger of falls among the elderly.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Practicing weight shifting, standing on one leg, and coordinated movements helps improve stability.

Title:

Content: Diet and wellbeing guru Dr Michael Mosley has revealed that doing one thing for four minutes a day is almost guaranteed to make you live longer. The TV doctor who has recently published his Just One Thing book in paperback said the simple practice of standing on one leg was the ‘number one’ predictor in a scientific study which predicted if a person lived longer.

Speaking on the 15.5 stories broadcast to Masterchef winner Thomasina Miers he said that if people build it into their everyday lives - he does it when brushing his teeth - it was a brilliant way to improve their chances of staying alive for longer.

He explained that it tested the brain in many different ways, improving balance, helping leg muscles and co-ordinating with the inner ear. One reason it is successful in helping with a longer life is balance - if people have falls when they are elderly it is potentially lethal - and can cause serious health problems and injuries.

Dr Mosley, who is famous for creating the 5:2 and Fast 800 eating plans, said the extensive survey - published in the British Medical Journal - involved running lots of tests on some middle aged people - and then following up 20 years later. And the people who lived longer had mostly performed the best in the balance test.

Speaking about exercises which people find help with their health, Dr Mosley told Thomasina Miers: “We talked about resistance exercise - the squat and the press-up - to build up your muscles. There’s also aerobic exercise where you go for a run, walk or cycle and that works your heart and your lungs.

“But balance is something we don’t really think about that much because we take it for granted. But actually balance is an extraordinary thing. We are pretty much the only mammal that can stand on two legs.

“That was an enormous achievement - it freed up our hands. Arguably it was the beginning of the human race as we know it when the first apes stood upright.

“There is a practical reason why you want to work on your balance. That is because falling over accidentally is the second most common preventable cause of death worldwide after road traffic accidents.

“Particularly as people get older they fall, they break a hip or something like that so you kind of want to work on your balance. You can do it by doing tai chi or yoga but I like to do it by standing on one leg when I’m brushing my teeth.

“So it’s another example of something I already do which is I brush my teeth for two minutes in the morning and the evening and so why not incorporate standing on one leg?

“I stand on one leg for 30 seconds then I switch to the other one.” Dr Mosley said using an electric toothbrush was the best method as doing it with a normal manual brush was ‘really tough’.

“There are lots of benefits to it, not just in terms of balance. There was a study done some years ago which was published in the BMJ where they got a group of middle-aged people and they ran a bunch of tests on them and one of them was their ability to stand on one leg. Could they do it for a minute or not.

“20 years later they followed them up to see what had become of them. And that was the single best predictor of who would still be alive. Of live expectancy that was it.” Thomasina Miers was stunned replying: “Wow.”

“It’s partly because when you are standing on one leg you are combining so many different things. It’s cognitively challenging, it’s challenging to your brain. Your brain has to co-ordinate three things.

“You’re getting inputs from your eyes, you’re getting information from your inner ear, and you’re also getting information from the leg. Your brain has to co-ordinate all those things and it’s really quite hard.

“Practicing it is good for the brain, it’s good for your sense of balance, it’s good for your leg muscles and if you try doing it with your eyes shut you will discover just how hard it really is.

“Most people aged under 60 can probably do 20-30 seconds with their eyes open. If you can do more than 10 seconds with your eyes closed, you are doing really well.”

How does Tai Chi enhance balance and body coordination?

It incorporates a lot of weight shifting and deliberate walking into its routines.

How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

It limits the danger of falls among the elderly.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

- **Real-world Impact:** Both lab studies and community-based programs (such as those offered at YMCAs) find Tai Chi can reduce the actual incidence of falls and associated injuries.

Title:

Content: Seniors exercise at YMCA to improve health

Published: May. 31, 2023 at 2:08 PM EDT|Updated: 1 hour ago

CHARLOTTESVILLE, Va. (WVIR) - One of the keys to living a long life is having a healthy lifestyle.

Seniors at the YMCA did exercises tailored to their fitness levels Wednesday, May 31. This included tai chi, an exercise that focuses on mind and body, as well as helps with balance.

“It has completely changed my life. It has made me stronger in my body: I’m straighter, stronger, I can do all of my daily activities like laundry and dishwashing, and everything else that I have to do,” volunteer Palmer Gard said.

The YMCA offers programs and classes for all ages.

Do you have a story idea? Send us your news tip here.

How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

It limits the danger of falls among the elderly.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

- **Other Benefits:** Tai Chi may also lower stress, improve cognitive function, and support mental wellbeing—factors that indirectly support physical stability and independence.

Title:

Content: Seniors exercise at YMCA to improve health

Published: May. 31, 2023 at 2:08 PM EDT|Updated: 1 hour ago

CHARLOTTESVILLE, Va. (WVIR) - One of the keys to living a long life is having a healthy lifestyle.

Seniors at the YMCA did exercises tailored to their fitness levels Wednesday, May 31. This included tai chi, an exercise that focuses on mind and body, as well as helps with balance.

“It has completely changed my life. It has made me stronger in my body: I’m straighter, stronger, I can do all of my daily activities like laundry and dishwashing, and everything else that I have to do,” volunteer Palmer Gard said.

The YMCA offers programs and classes for all ages.

Do you have a story idea? Send us your news tip here.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

What does Ruth Taylor-Piliae of University of Arizona's College of Nursin say about Tai Chi?

She tells NPR that Tai Chi's gentle, slow movements and controlled breathing tend to activate what's known as the parasympathetic nervous system, which relaxes the body during times of stress.

What health advantages have been linked to regular practice of Tai Chi?

Lower stress levels.
An overall sense of well-being.
Higher mental clarity.

- **Practical Notes:** Tai Chi can be adapted to individual ability.

Title:

Content: Seniors exercise at YMCA to improve health

Published: May. 31, 2023 at 2:08 PM EDT|Updated: 1 hour ago

CHARLOTTESVILLE, Va. (WVIR) - One of the keys to living a long life is having a healthy lifestyle.

Seniors at the YMCA did exercises tailored to their fitness levels Wednesday, May 31. This included tai chi, an exercise that focuses on mind and body, as well as helps with balance.

“It has completely changed my life. It has made me stronger in my body: I’m straighter, stronger, I can do all of my daily activities like laundry and dishwashing, and everything else that I have to do,” volunteer Palmer Gard said.

The YMCA offers programs and classes for all ages.

Do you have a story idea? Send us your news tip here.

Starting with a class designed for older adults or fall prevention is recommended.

Title:

Content: Exercise programs meant to prevent falls in seniors may also help prevent injuries caused by falls, according to a new review.

Fall-related injuries are common among seniors and a major cause of long-term pain and disability. They also increase the risk of having to go to a nursing home and have a high economic cost.

The new findings, published online Oct. 29 in the journal bmj.com, suggest that "reducing the risk of falling and improving protective responses during a fall may be an important and feasible means of preventing fractures and other serious injuries in the elderly," the study authors wrote in a journal news release.

Well-designed exercise programs can prevent falls in seniors living at home, but there is a lack of evidence on whether such programs can help prevent fall-related injuries, said French researchers Fabienne El-Khoury and colleagues.

In this review, they analyzed 17 studies that looked at whether fall-prevention exercises lowered seniors' risk of fractures and other injuries caused by falls. More than 4,000 participants were involved in all.

Tai Chi was the exercise in two of the studies, but most of them used gait, balance, strength and functional training, which involves workouts that help people do normal daily activities.

Most of the programs reduced fall-related injuries and appeared to significantly curb falls that lead to fractures, serious injuries and medical care.

Balance training was emphasized in all of the exercises that were effective in preventing falls, the researchers noted.

More information

The U.S. National Institute on Aging has more about older adults and falls.

Latest videos

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

It limits the danger of falls among the elderly.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Monitoring by a healthcare professional is ideal for those with higher risk.

**Conclusion Nugget:** Tai Chi is a proven, accessible, low-risk intervention to help older adults improve balance, reduce fall risk, and maintain independence.

Title:

Content: Seniors exercise at YMCA to improve health

Published: May. 31, 2023 at 2:08 PM EDT|Updated: 1 hour ago

CHARLOTTESVILLE, Va. (WVIR) - One of the keys to living a long life is having a healthy lifestyle.

Seniors at the YMCA did exercises tailored to their fitness levels Wednesday, May 31. This included tai chi, an exercise that focuses on mind and body, as well as helps with balance.

“It has completely changed my life. It has made me stronger in my body: I’m straighter, stronger, I can do all of my daily activities like laundry and dishwashing, and everything else that I have to do,” volunteer Palmer Gard said.

The YMCA offers programs and classes for all ages.

Do you have a story idea? Send us your news tip here.

How does Tai Chi enhance balance and body coordination?

It incorporates a lot of weight shifting and deliberate walking into its routines.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

It limits the danger of falls among the elderly.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Its mind-body approach fosters awareness and confidence—key to staying active and safe at home.

How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It limits the danger of falls among the elderly.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

What health advantages have been linked to regular practice of Tai Chi?

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Here is a summary of the key nuggets of information from the provided text with a particular focus on aspects of fall prevention, physical activity in older adults, and relevant practices such as balance exercises:

**1.

Title:

Content: While waiting for a lockdown, it is useful to learn to stand on one leg
One of the indicators of excellent health, medicine considers the ability to stand on one leg, and the ability to stand in this way for more or less a long time can improve physical fitness and theoretically increase life expectancy.
"Golden Rooster" stands on one leg
The ability to stand on one leg is related to:
• increased levels of physical activity,
• reduce the risk of falls,
• with quality and life expectancy.
According to world statistics, about 37.3 million falls a year cause serious injuries that require medical intervention.
The inability of healthy people to balance on one leg for 20 seconds or longer is associated with an increased risk of damage to small blood vessels in the brain and decreased cognitive abilities.
If a person can not stand on one leg without staggering, he increases the chances of getting a whole bunch of diseases:
• Alzheimer 's disease,
• Parkinson 's disease,
• stroke.
What affects our ability to stand on one leg for a while, which indicates a loss of balance and loss of good physical shape:
• pregnancy,
• menopause,
• depression,
• osteoporosis,
• Old age.
Hypodynamia, coupled with a sedentary lifestyle, will quickly lead the body to obesity and type 2 diabetes.
Why is it so important to stand on one leg?
According to medical studies, not being able to stand on one leg for a time that is defined for a specific age group of men or women may indicate health problems.
The human body in an upright position is inherently unstable.
We have a very small support relative to our height and width.
Being healthy, we rely on our central and peripheral nervous systems to process information coming from the senses (eyes, inner ear, and feedback from muscles and joints).
Then we use the feet, ankles, muscles of the cortex, muscles of the legs, sometimes muscles of the hands to stay upright.
In lockdown mode, we stand on one leg
It is possible and necessary to improve your ability to stand on one leg at any age.
It is much more difficult to maintain balance in the presence of any neurological diseases, although recent studies have confirmed that after training with balance exercises, the number of falls with unpleasant consequences sharply decreases.
Fear of falling is always necessary.
Especially in old age.
It is enough to recall the cases known to each of us when our elders received hip fractures.
How many of them have returned not just to active life, but to life itself?
At present, when the elderly around the planet are driven into self-isolation and they have become less mobile, this risk has increased many times.
Standing on one leg is much more difficult with your eyes closed.
This should be done to reduce the risk of falls.
For people over the age of 70, standing on each leg for one minute three times a day can help improve the mineral density of the hip bones.
A higher mineral density of the femur reduces the likelihood of fracture.
Disclaimer: This content, including advice, provides only general information.
This is in no way a substitute for a qualified medical report.
For more information, always consult a specialist or your doctor.
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Exercise "Golden Rooster Stands On One Foot"

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Importance of Balance for Fall Prevention**
- The ability to stand on one leg is directly linked to a reduced risk of falls, which are a major health concern for older adults.

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

- As people age, their bodies become more unstable due to decreased support relative to their height and width, increasing fall risks.

Title:

Content: NEWS
Coronavirus
New Year 's Eve 2023
Diseases and medicines
Science
Traditional medicine
HLS
How to maintain the health of the elderly in the winter: the advice of a geriatrician
In winter, older people often complain about their health.
The main cause of ailments is reduced immunity.
What health problems await elderly people in the winter and how to avoid them, said the head of the outpatient geriatrics department of the Russian Gerontological Scientific and Clinical Center of the Pirogov Russian National Research Medical University, geriatric doctor, candidate of medical sciences Natalia Sharashkina.
Photo: Unsplash.comUnsplash.com
Exacerbation of chronic diseases
Video of the day
When changing the warm season to a cold immune system of an elderly person experiences stress.
This condition is facilitated by numerous risk factors: sedentary lifestyle, poor nutrition, lack of sleep, psycho-emotional problems.
Often in the cold season, urological diseases worsen, for example, cystitis or inflammation of the bladder.
About cystitis will declare such symptoms as an obsessive desire to go to the toilet, pain in the lower abdomen, sometimes giving to the lower back, a change in the color of urine or impurities in it, cutting pain when emptying the bladder, sometimes a slight increase in temperature.
With inflammation of the bladder do not joke, so treatment is prescribed only by a doctor.
To prevent exacerbation, the first rule is not to overcool and wear warm clothes for the season.
As a preventive measure, you need to drink more water, which reduces the concentration of urine and protects the bladder.
You can also use cranberry juice (cranberry has antibacterial properties), as well as diluted juices or herbal fees.
It is very important not to restrain the urge to urinate, a person needs to release the bladder every 2-3 hours (200-300 ml at a time), regular emptying of the bladder is a protection against infections.
Frostbite and hypothermia
Thermoregulation is an important process that maintains a stable internal temperature of the body regardless of environmental conditions (about 37 ± 0.5 ° C).
Older people are at increased risk of thermoregulation disorders.
This can occur due to cardiovascular pathologies, a decrease in the volume of muscle tissue and disruption of its functions, a decrease in metabolism.
Low physical activity may also be affected.
Thus, a long stay outside in winter can lead to hypothermia and even frostbite.
It is very important to dress according to the weather, while it is preferable to choose clothes from natural fabrics, they better retain heat.
The body needs energy for heating, so you should eat regularly and fully with enough protein.
If it is cold outside the window, then walks should be short, but you should not completely refuse to go out to the fresh air.
Dehydration
Unexpected fact, but the risk of dehydration is relevant not only in the summer.
In cold weather, thirst is not felt so clearly, but the need for fluid in the body does not decrease.
The situation can worsen the dry air in the room due to heating devices or the fear of frequent urination.
Therefore, in winter it is also very important to consume a sufficient amount of liquid.
On average, it is recommended to drink 1500 – 2000 ml or 30 ml per 1 kg of body weight per day.
If urinary incontinence, be sure to consult a geriatrician, he will help to cope with this problem.
Cold diseases
Winter is the season of cold and flu.
After 65 years in the human immune system begins to change, it weakens.
Due to concomitant chronic diseases, the body cannot cope with the infection, complications arise.
Thus, during the influenza epidemic, the risk of death in elderly patients with chronic lung diseases and cardiovascular pathologies increases tenfold.
Therefore, in the cold season, it is necessary to approach your health with special attention, maintain physical activity, eat right.
Vaccination will help protect against influenza and pneumococcal pneumonia.
It is better to vaccinate against influenza every year.
Dryness and redness of the skin
Winter frosts can cause itching and irritation.
This can be a simple chaining, when the skin for a long time was exposed to the negative effects of wind, frost, moisture.
Sensitive and dry skin need more careful care and the use of special means for effective moisturizing, cleansing and softening.
In this case, to cope with unpleasant sensations and visual damage will help nourishing and softening creams.
In rare cases, itching may be accompanied by a burning sensation and a small red rash.
These are the typical symptoms of a cold allergy.
Self-medication or the use of folk remedies for allergies to cold is ineffective.
Observe preventive measures: before going outside, apply a protective cream to the skin, cover your lips with hygienic lipstick, cover your face and hands as much as possible in the cold, make sure that the diet includes foods rich in vitamins A, E, group B, iron, calcium, zinc, potassium, selenium.
To choose vitamin preparations that are right for you, a geriatrician or therapist will help.
Falling and fractures
In the autumn-winter period, the risk of falls and injuries in the elderly increases significantly.
Almost a third of people over the age of 65 and half of people over the age of 80 suffer falls at least once a year.
Every second person over 85 years of age after falling loses the ability to move independently.
Falls are especially dangerous for people with osteoporosis.
Due to the decrease in bone density, serious injury can be received even when falling from a height of their own growth.
In older people, fractures of the femoral neck, hands, pelvic bones, vertebrae, craniocerebral injuries most often occur.
The most formidable and disabling consequences of falls in patients of this category are head trauma with the development of hemorrhage in the brain and fracture of the femoral neck.
Therefore, in winter it is recommended to wear comfortable shoes on a non-slip sole, if necessary, you can wear special anti-slip nozzles on it.
It will be useful to perform exercises to strengthen muscles and improve balance.
Regularly undergo a medical examination to identify the risk of falls and fractures, if necessary, perform a bone density study.
Include in the diet foods rich in calcium and vitamins D.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

- Scientific recommendations suggest that people over 70 can improve hip bone mineral density by standing on each leg for one minute, three times a day.

Title:

Content: The situation in Donbass
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Map of city events
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“Elements of Callanetics ”: the doctor named the best sports for the elderly
Story:
VM exclusives
Society
Photo: Andrey Nikerichev / AGN Moscow
The doctor-rehabilitologist of the central clinical hospital "RZD-Medicine" Janargul Isaeva told what kind of sport is safe and useful for the elderly.
– For elderly people, it is recommended to walk in the fresh air, mandatory morning exercises and fitness exercises during the day - with the principles of gradualism, regularity and individuality.
These are stretching in a horizontal and vertical position, warm-up of the joints, movements for coordination, breathing exercises, patting and tapping on the body, light vibrating movements, the specialist noted.
She added that in old age, you can exercise qigong, which includes rejuvenating and therapeutic gymnastics.
If there are any problems with the spine or restrictions in mobility, the expert advises to resort to a warm-up in the Pilates technique.
And for people who are overweight, it is recommended to add elements of callanetics to gymnastics.
According to the doctor, such type of activity as Scandinavian walking is gaining popularity.
Due to the presence of four supports during movement, additional stability occurs, since trekking sticks keep the spine in an upright position, evenly distributing the load on all muscles.
– There are recommendations for the use of Nordic walking with different heights of sticks – depending on the group of diseases.
Therefore, the appointment is made by a doctor of exercise therapy, or a rehabilitation doctor who conducts instruction, the doctor explained.
Earlier, social psychologist, head of the center of psychological assistance Alexander Shakhov said that to cope with stress and anxiety will help an active walk in the fresh air.

Physical Activity and Adapted Sports for Seniors**
- Activities such as shooting sports can be adapted for older adults, ensuring safety and minimal physical restrictions.

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Prevention of heart disease: how to protect pensioners themselves
18 0 01.11.2021, 08: 09 | News, Society
Sports can significantly improve the health of people in adulthood.
Scientists from France conducted a study according to which exercise in adulthood helps people with heart disease to improve their health, reports Novoe Vremya.
A couple of weeks ago, a group of scientists published a study according to which excessive amounts of physical activity can negatively affect the work of the brain.
But, as for the work of the heart - here everything can be the opposite.
Recently, researchers from the French University of Burgundy said that sports can significantly improve the health of people in adulthood who have heart problems.
"Aging is associated with several factors, such as increased inflammation or oxidative stress, that predispose people to cardiovascular disease.
As a result, older patients tend to be less fit than younger patients, and their physical condition worsens more quickly after cardiovascular disease, "the study authors write.
The researchers analyzed data on 733 patients who had undergone cardiac rehabilitation programs in the past few years.
Patients were divided into three age groups: up to 65 years, from 65 to 80 years and over 80 years.
It turned out that people who exercised for several weeks not only improved their health, but also reduced levels of anxiety and depression.
Most progress was seen in people under 65.
"These improvements will undoubtedly have a big positive impact on patients' independence and quality of life, and can help both doctors and patients understand how beneficial exercise rehabilitation can be."
According to experts from the British Health Council, there are several types of light physical activity that can best help you protect your heart in old age.
You can start with a little physical activity:
- slow walking on the street;
- house cleaning;
- regular movement around the house.
Moderate physical activity includes:
- cycling;
- water aerobics;
- dancing;
- table tennis.
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- Even sports with traditionally more physical contact can be modified for the older generation, focusing on staged rather than actual combat movements.

Title:

Content: The main
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Sports games, wrestling and shooting range: what classes of the Moscow Longevity project may interest men
City
Photo: Department of Labor and Social Protection of the City of Moscow
The Moscow Longevity project has already become synonymous with activity at an older age.
Everyone can choose the most interesting activity for themselves.
Muscovites of the older generation in their 50, 60, 70 years and even 90 + learn foreign languages, play sports, go to the podium and dance floor, begin to draw, model clothes and much more.
At the moment, the most active are women, whose share in the “Moscow longevity ” is about 85%.
At the same time, anyone can find a hobby according to their interests in the project, men are interested in sports games, shooting sports, wrestling, checkers and chess.
In the "Moscow Longevity" opened clubs and sections on football, table and tennis, field hockey, volleyball, basketball, towns, badminton, petanque, billiards.
It will be interesting not only for those who already know the rules, but also for novice players, since classes are conducted by professional sports coaches.
They note that team games help to switch from external worries, relieve emotional stress, spend time in the company of like-minded people, develop teamwork skills.
Sports training is also beneficial for physical and mental health.
Photo: Department of Labor and Social Protection of the City of Moscow
Longitudes with different physical training can attend classes - the lessons are designed taking into account the age characteristics and the state of health of the participants, and opponents are selected with the same physical capabilities during the games.
Football is a great alternative to monotonous sports activities.
We have already formed a close-knit team where we communicate, laugh and, of course, play.
In addition, for me it is an opportunity to remember my childhood, forget about my problems and just drive the ball with the guys, — says the participant of the project “Moscow longevity ” Yuri Lukin.
Photo: Department of Labor and Social Protection of the City of Moscow
Also, team games make it possible to feel the drive during the competition, and so that the participants of the Moscow Longevity not only honed their skills in training, but also could fully feel the sports excitement, various competitions are held within the framework of the project.
One of the largest is the annual tournament "Games of longevity", in which all interested teams of the project can take part.
In the "Moscow Longevity" did not ignore the fans of shooting sports.
Muscovites of the older generation can sign up for lessons in shooting from pneumatic weapons and darts - they are led by professional coaches.
They note that classes are absolutely safe and have practically no physical restrictions.
Any shooting sports are useful for the development of attention, fine motor skills, they train the vestibular apparatus.
Also, many compare classes with meditation, because during aiming, a person learns to concentrate only on certain tasks with full immersion in the process.
Training is absolutely safe, as they are carried out using an electronic simulator - the gun is connected to the computer, where the trajectory of the shot is displayed and, together with the instructor, the participant immediately disassembles the errors, - says Olga Khozhamuratova, a shooting instructor of the Moscow Longevity project.
Darts teacher Irina Bolshakova said that at each lesson she holds mini-tournaments.
“The participants of the Moscow Longevity can fight in agility and accuracy – this spurs them to improve their skills and adds variety to their training, ” Irina notes.
In addition to sports games and shooting, in the project "Moscow Longevity" you can learn martial arts - capoeira, wushu, tai chi, karate, boxing, taekwondo, judo, jiu-jitsu.
Despite the fact that these are contact sports, the training is adapted for the older generation of students.
Combat strikes and movements participants work out in a pair in the format of staging, and not in real fights.
- First we learn a set of consecutive movements and only after that the participants become sparring.
Since the main purpose of the classes is wellness and, taking into account the age of the students, the program has been adjusted.
Athletes can see that the movements we learn are strikes, but not in a real fight, but in a staged format.
Therefore, classes are absolutely non-traumatic and safe, ” says Nadezhda Stepanova, methodologist at the School of Master Shi Yanbing, where classes are held within the framework of the project “Moscow Longevity ” on Taijiquan.
Photo: Department of Labor and Social Protection of the City of Moscow
Also, teachers note that martial arts benefit the body.
They develop balance and balance, which is the prevention of falls and injuries.
Also, this hobby trains the brain - learning combat movements has a positive effect on cognitive functions - memory and attention improves.
According to Nadezhda Stepanova, for example, people with Parkinson ’ s disease come to classes and note positive dynamics.
1. Help
All older citizens can become a participant of the project “Moscow Longevity ”: women from 55 years old and men from 60 years old, regardless of their social status and health status.
Classes of the project are free and take place in every district of the capital.
Participants can choose the most convenient format for themselves - in person or online.
You can find out the schedule and sign up for classes by filling out a special form on the website or by calling the territorial center of social services of your district, contacts are listed on the website in the section "How to become a participant".
Podcasts

- Physical activity, even in small amounts, can have significant positive effects on both physical and mental health, improving strength and reducing anxiety and depression.

What are some of the benefits of practicing Tai Chi regularly?

What health advantages have been linked to regular practice of Tai Chi?

Simple Daily Activities Help Maintain Function**
- Activities as easy as standing on one leg, walking, or gardening contribute to improved stability and independence in seniors.

- Engaging older adults in manageable daily tasks, even amidst chronic illnesses or Alzheimer’s disease, supports physical and mental function.

- Maintaining some autonomy in daily activities is essential for well-being in older adults.

Environmental and Lifestyle Modifications**
- Creating a safe home environment—by removing tripping hazards like rugs and cords—is crucial to lowering fall risk among the elderly.

Title:

Content: Patience and care: 8 ways to make life easier for a person with Alzheimer ’ s disease
21.09.2021, 18: 18, Miscellaneous
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3
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Create a safe environment in your home
Unfortunately, dementia along with memory takes away a person ’ s sense of danger, dulling the instinct of self-preservation, and many patients die and are injured at home.
To avoid this, take action:
Remove from the floor small mats, extension cords and any items that may cause a fall.
Also install handrails where there is a risk of losing balance, for example, in the bathroom.
Install locks on all cabinets where there is something potentially dangerous to a person with dementia.
Drugs, alcohol, toxic substances, weapons, piercing and cutting objects should be prohibited for a person with Alzheimer's disease, as for a child.
Keep matches and lighters in a safe place.
If your loved one with Alzheimer ’ s is a smoker, always make sure they don ’ t leave a lit cigarette.
Keep a fire extinguisher in the house and install smoke detectors.
Do not use “traditional ” methods of treatment
Whatever healers and people from online forums tell you, there is no effective cure for Alzheimer ’ s disease.
There are only means to slow the progression of pathology, but only a doctor should prescribe them.
At the first symptoms of the disease, the most effective strategy is to contact a specialist in order to determine the degree and nature of violations and correction tactics.
What exactly should not be done is to independently prescribe drugs "for memory" and "for blood vessels", because the vast majority of such tools are ineffective, and in some cases can even provoke a deterioration.
Nadezhda Dudchenko
expert
DocMed Clinic
Encourage physical activity
In addition to the fact that moderate exercise contributes to well-being and normalization of blood pressure, they can also help improve the quality of life of a patient with dementia.
For example, American scientists have found that older people with Alzheimer ’ s disease are better at cognitive tasks if they move more.
Do not force a person to exhausting workouts, just choose for him the type of physical activity that gives him pleasure and gives strength.
For example, a leisurely walk or work in the garden.
It is even better if you spend this time together.
Alzheimer's disease: causes, alarming symptoms and diagnosis
We have selected for you a detailed material about one of the main diseases of our time.
Read the article
Plan all activities clearly during the day.
Unplanned cases and spontaneous decisions can only afford a healthy person, but not a patient with dementia.
Since it is a disease of the elderly, most often they suffer from a variety of other age-related diseases and ailments.
Try to plan such important things as visiting a doctor, bathing, physical activity for the time when your loved one has rested and feels better.
Remember that it is more difficult for a person with Alzheimer ’ s disease to perform any usual actions, so it is better to have more time in stock so as not to be nervous and not to bother him himself.
Let's have more independence.
This is very difficult, because a person with dementia loses functionality, including due to problems with short-term memory, and sometimes it is scary to trust him with something.
However, it is very important to allow such people to perform simple actions with the least help.
For example, dress yourself, set the table with the help of tips, participate in the compilation of a shopping list and menu.
Important!
If your loved one with dementia does something on their own, experts recommend giving simple and clear instructions at each stage.
During communication, eliminate distractions such as a working TV or radio, so that the person can concentrate more easily.
Normalize sleep and nutrition
People with Alzheimer ’ s disease should limit daytime sleep and napping, this can lead to nighttime insomnia.
Include in the daily diet of a loved one more low-fat foods and more vegetables, avoid problems with weight and digestion.
If the disease has passed into a severe stage and the person has stopped getting out of bed, try to prepare food that is easy to chew and swallow.
Experts also recommend making liquids thicker with gelatin and corn starch - juice, milk, soup.
Avoid stressful situations for those close to you
A person with dementia may have the most unexpected reasons for the experience, and even if they seem capricious to you, it is better to minimize any stress for him.
For example, if your loved one flatly refuses to change clothes every day, buy him several identical sets.
Express your care through touch and favorite activities
As Alzheimer ’ s disease progresses, all symptoms will worsen, and in the late stage, patients often lose the ability to speak and express their desires and needs.
Even when it seems that the mind of a loved one has finally faded, perhaps the “core ” of his personality has survived, experts say.
At this stage, the world is perceived through the senses, and you can:
• include your loved one ’ s favorite music or read excerpts from important books;
• prepare your favorite dishes;
• consider family photos together;
• take care of him, showing care at home: for example, combing hair;
• Walk with him.
According to the WHO, at least 50 million people worldwide suffer from dementia, and about 10 million new cases are diagnosed each year.
Alzheimer ’ s disease is the most common cause of dementia, it is diagnosed in 60-70% of patients.
At least 1.5 million people with dementia live in Russia.
Thus, almost every tenth Russian can face this disease.
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- Outdoor activities should be adjusted for weather and health conditions, e.g., keeping winter walks brief to avoid hypothermia, but not entirely neglecting fresh air.

Nutrition and Medical Considerations**
- It’s advised that older adults maintain adequate hydration and consume foods rich in calcium and vitamin D to support bone health.

- Consulting with healthcare professionals for issues such as urinary incontinence or chronic diseases is important.

What has a study that includes the cognitively enhanced Tai Chi found out?

The cognitively enhanced Tai Chi group outperformed other groups on improvements in dual-task performance while walking.

The cognitively enhanced Tai Chi group outperformed other groups on improvements in global cognition scores.

Positive Mental Attitude and Resilience**
- Developing optimism and resilience through social support and stress management helps older adults cope with health challenges and can even foster post-traumatic growth.

Title:

Content: 26 December 2021, Sunday, 20: 36
This is Charter 97!
Rubrics
NYT tells how to become stronger in 2022
Find a reason for optimism.
Living in a coronavirus pandemic should not be just survival.
You can get stronger and prepare for the next challenge, The New York Times quoted Mirror of the Week as saying.
Ukraine ".
Maimuna Majumder felt strong when the COVID-19 pandemic began in early 2020.
As an infectious disease epidemiologist at Harvard Medical School, she studied pandemics for ten years.
But the experience of the coronavirus pandemic has become personal.
Majumder lost her colleagues to COVID-19 and suicides during the pandemic.
Her uncle was in an intensive care unit in Bangladesh.
During the long working day, she forgot to eat.
All this time, Dr. Majumder, also a Muslim, has been exposed to threats on social media while speaking publicly about the pandemic.
In order not to “crumble from stress, ” Majumder focused on work.
For social support, she turned to group chats with like-minded people.
Majumder began to devote at least 15 minutes a day "exclusively for herself", doing creative things, such as drawing.
She also began to develop social ties with her colleagues.
All these steps, according to Majumder, helped preserve her emotional well-being.
“We ’ ve all been through this really traumatic pandemic experience together, but what we ’ ve been through together has brought us together, ” she said.
During the pandemic, rates of anxiety, depression and burnout quickly increased.
But some studies show that a significant proportion of adults have found a way out of the situation and have even been able to “thrive ” despite the ongoing struggle with the global health crisis and societal upheaval.
This trend illustrates the human potential for what psychologists call resilience, the ability to recover from negative experiences and experience difficulties.
As with any crisis, some people are even stronger than they were before the pandemic, with positive changes in how they see themselves.
Psychologists call this reaction “post-traumatic growth. ”
The good news is that resilience and the ability to grow after hardship can be developed both in the best of times and in the midst of a crisis.
Research suggests that a number of strategies, such as seeking social support, forming a positive outlook on life, and “blocking ” stress, can set people up to stay strong or even get even stronger in difficult times.
“Sustainability is a set of skills that a person develops.
And almost anyone can become more resilient, ” said psychologist Stephen Southwick.
Experts call several steps that will help to become stronger in 2022.
Build a strong social support network
A week after Canada imposed a quarantine over COVID-19 in March 2020, Simon Coulomb of Laval University in Quebec and Tyler Pacheco of Wilfrid Laurier University in Waterloo surveyed more than 1,000 adult Canadians about their well-being.
They did the same thing a couple of weeks after the lockdown, and then two months after the start of the pandemic.
Respondents reported intense stress due to job instability or fear of being infected with the coronavirus, and for many, this stress was associated with a feeling that life was losing its meaning.
But it turned out that social support and interaction shielded people from this stress.
Even in the first few weeks, according to the researchers, nearly half of those surveyed said they felt signs of post-traumatic growth — for example, the feeling that they were helping others, and the main support factor was family and a network of friends.
According to Dr. Coulomb, this trend continued for months.
Some people are probably born more hardy than others, he added, but there are many opportunities to become stronger, and social support is one of the key protective factors.
Find a reason for optimism
According to surveys, after the September 11 terrorist attacks, up to 70 percent of people said they were experiencing depression.
But 60 percent also reported that their relationships with loved ones had become stronger.
Based on a study of students at the time, researchers concluded that gratitude, love and other positive emotions during the weeks after the crisis event, even amid sleep problems and concentration, provided crucial protection against depression.
To expand the positive, the researchers recommended seeking solace in spiritual or religious beliefs, doing favorite things and remembering the happiest moments.
According to research from the 1990s, humor and optimistic thinking can help trigger positive attitudes and make it easier to overcome difficult situations.
In a pandemic era, this could mean rapprochement with friends or family.
Even if optimism isn ’ t natural to you, these are skills that can be nurtured, says psychologist George Everly.
“There are studies showing that even if you were born a pessimist, you can become an optimist, ” he said.
Looking at the bright side can help people understand what's going on, Dr. Coulomb said.
“The pandemic was so devastating that some people used this disruption as a way to start from scratch, ” he adds.
The desire to make significant changes in her life came to 30-year-old Audrey Anderson, who coordinated research at Stony Brook University in New York when the pandemic began.
She was assigned to trial plasma testing as a treatment for COVID-19.
Anderson received documents from patients and delivered plasma to clinicians.
As part of her work, she also sat with cancer patients who were no longer allowed to visit the hospital.
Anderson answered their questions about treatment and COVID-19.
Working 80 hours a week, Anderson saw people get sick and depressed, and some die.
But she found the strength to help others, confirming research that helping others can create resilience and post-traumatic growth.
And that positive outlook helped her discover something new.
“Once you see things like that, it changes you.
It makes you respect life more.
You can no longer take things for granted, ” she said.
Interrupting the stress cycle
Reducing the level of stress you feel in response to traumatic events can be a psychological defense, Dr. Southwick said.
In the brain, Southwick said, chronic stress can increase the volume of some areas at the expense of others, potentially reducing people ’ s ability to regulate their emotions among a number of other consequences.
But techniques such as mindfulness exercises and breathing exercises activate areas of the brain responsible for attention and emotion.
According to experts, measures should be taken to protect their mental health for the future.
In a 2019 study, researchers reported that programs aimed at helping cancer patients cope with stress led to improvements in their mental health.
And the skills you gain from building strength after injury can lead to what researchers call the “upward spiral ” of positive outcomes against the backdrop of future crisis situations.
Accept the shock
“No one should criticize themselves because they feel weak.
Stress is the cause of post-traumatic growth, and it can take months or years to do so.
Stress and overcoming it often occur at the same time.
At the same time, dramatic life changes can set you up to reevaluate what ’ s important, and that ’ s a good thing, ” says Dr. Southwick.
“We see this in people who have experienced heavy losses, natural disasters, car accidents, serious health problems, as well as among war veterans and people working in the field of medicine.
They may think, “I ’ m more vulnerable than I thought.
But I ’ m stronger than I ever imagined, ” adds the psychologist.
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- Mental well-being and an active lifestyle reinforce each other, contributing to overall health.

What health advantages have been linked to regular practice of Tai Chi?

What has a study that includes the cognitively enhanced Tai Chi found out?

The cognitively enhanced Tai Chi group outperformed other groups on improvements in dual-task performance while walking.

The cognitively enhanced Tai Chi group outperformed other groups on improvements in global cognition scores.

Exercise Recommendations for the Elderly**
- Activities with minimal contraindications, such as Pilates and stretching, are recommended for those over 60.

Title:

Content: project
>
The doctor advised Pilates to people over 60 years of age
Physiotherapist Popov: Pilates and stretching have no contraindications
Stretching and pilates have no contraindications and can be useful at any age.
The head of the Department of Medical Rehabilitation, Physiotherapy and Physical Therapy of the High Technologies Clinic “Beloostrov ” Andrey Popov told about this to“ Doctor Peter ”.
As Popov explained, stretching involves working on all the muscles of the body, and Pilates is based on working out deep muscles.
Pilates helps to improve flexibility, joint mobility and strengthen the abdominal and back muscles, which are responsible for coordination and posture.
Therefore, their development can reduce the risk of falls.
This is especially useful for people over 60 years of age with reduced bone strength.
However, Pilates will not help with weight loss, since the consumption of calories during classes is small.
It is important to practice Pilates regularly, two to three times a week, and under the supervision of a coach.
"Gentle workouts are often included in rehabilitation programs after surgery, such as hip replacement or arthroscopy, and are also useful in inflammatory joint diseases and a number of pathologies of the musculoskeletal system (arthritis, osteoporosis).
Older people, regular exercise will give a feeling of flexibility, balance and expand the range of movements, ” the doctor explained.
Earlier, the doctor called harmful to the elderly products.
What do you think?
Downloading

- Japanese centenarians highlight the benefits of simple exercises, such as raising arms and circular hand movements (e.g., radio taiso).

Title:

Content: Japanese centenarians shared the secret of healthy aging
Common Japanese practice helps Okinawans, who are known for their longevity, stay healthy in old age.
The exercise takes no more than five minutes.
We are talking about a three-minute morning exercise called radio taiso.
It was first broadcast nationwide in 1929.
Today, such training still airs daily at 6: 30 am on one of the oldest radio stations in Japan.
The authors of the book “Ikigai: The Japanese Secret to a Long and Happy Life ” interviewed more than 100 of Okinawa ’ s oldest people and found that almost all centenarians regularly practice radio taiso.
One of the most iconic radio taiso exercises is to simply raise your hands above your head and then lower them in circular movements.
Championship.com: top news

**Conclusion**
While the text does not specifically mention Tai Chi, it repeatedly underscores that balance training, simple standing exercises, and adapted sports are beneficial and safe methods for improving stability and reducing fall risk in older adults.

These practices, alongside creating a safe environment, maintaining an optimistic outlook, and encouraging manageable daily activities, form the backbone of fall prevention and promote longevity and independence.

What did studies show about Tai Chi's health benefit?

It limits the danger of falls among the elderly.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

**Tai Chi as a Method for Fall Prevention in Older Adults: Summary of Evidence and Practical Information**

**What is Tai Chi?

Title:

Content: Learn about the sport of Tai Chi
The German health centre says Tai Chi is a centuries-old Chinese martial art, also known as shadow boxing.
It combines physical training, self-defense and meditation.
The focus of Tai Chi is on body tightening, mental alertness and breathing, the center explained, noting that motor training consists of a series of traditional Chinese physical exercises that flow smoothly with each other in order to achieve harmony between body and soul.
Muscle and Joint Stimulation
In this way all the muscles, tendons, joints and bones are stimulated and stretched in a gentle way.
The upright position of the back during exercise creates a stretching effect in the spine, relieving pressure on the intervertebral discs.
The nervous system is also positively affected by the gentle posture of the back.
Studies have suggested that tai chi reduces the risk of falls in older adults thanks to its ability to improve their balance.
The sport also has a positive effect on degenerative arthritis, the symptoms of which are knee stiffness, pain and swelling.
Improve lung function
Tai chi is also beneficial for chronic obstructive pulmonary disease (COPD) as it improves lung function.
It is also useful for patients with Parkinson ’ s, which affects the nervous system and its symptoms are disorders of movement, tremor of the hands, stiffness and instability of the body position, where sports contribute to improving balance and mobility.
In addition, tai chi improves the cognitive functioning of the brain, making it also useful for dementia patients.
On the other hand, slow flowing movements have a relaxing and meditative effect, helping to feel relaxed, calm and psychologically comfortable.
Source: German

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

It limits the danger of falls among the elderly.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

**
Tai Chi is a gentle, low-impact form of exercise that originated as a martial art in China.

What does Ruth Taylor-Piliae of University of Arizona's College of Nursin say about Tai Chi?

She tells NPR that Tai Chi's gentle, slow movements and controlled breathing tend to activate what's known as the parasympathetic nervous system, which relaxes the body during times of stress.

It involves a series of slow, controlled movements and postures, coordinated with deep breathing and focused attention.

What does Ruth Taylor-Piliae of University of Arizona's College of Nursin say about Tai Chi?

She tells NPR that Tai Chi's gentle, slow movements and controlled breathing tend to activate what's known as the parasympathetic nervous system, which relaxes the body during times of stress.

What study was included in trials combining excercise with a cognitive compoent?

Cognitively enhanced tai chi in older adults at risk for dementia.

Tai Chi is often practiced in groups or individually, and requires no special equipment.

**How Does Tai Chi Help the Body?

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

What health advantages have been linked to regular practice of Tai Chi?

Enhanced flexibility.
An overall sense of well-being.

**
- **Muscles and Joints:** Tai Chi stimulates and stretches all the muscles, tendons, joints, and bones in a gentle, safe way.

Title:

Content: Learn about the sport of Tai Chi
The German health centre says Tai Chi is a centuries-old Chinese martial art, also known as shadow boxing.
It combines physical training, self-defense and meditation.
The focus of Tai Chi is on body tightening, mental alertness and breathing, the center explained, noting that motor training consists of a series of traditional Chinese physical exercises that flow smoothly with each other in order to achieve harmony between body and soul.
Muscle and Joint Stimulation
In this way all the muscles, tendons, joints and bones are stimulated and stretched in a gentle way.
The upright position of the back during exercise creates a stretching effect in the spine, relieving pressure on the intervertebral discs.
The nervous system is also positively affected by the gentle posture of the back.
Studies have suggested that tai chi reduces the risk of falls in older adults thanks to its ability to improve their balance.
The sport also has a positive effect on degenerative arthritis, the symptoms of which are knee stiffness, pain and swelling.
Improve lung function
Tai chi is also beneficial for chronic obstructive pulmonary disease (COPD) as it improves lung function.
It is also useful for patients with Parkinson ’ s, which affects the nervous system and its symptoms are disorders of movement, tremor of the hands, stiffness and instability of the body position, where sports contribute to improving balance and mobility.
In addition, tai chi improves the cognitive functioning of the brain, making it also useful for dementia patients.
On the other hand, slow flowing movements have a relaxing and meditative effect, helping to feel relaxed, calm and psychologically comfortable.
Source: German

What are some of the benefits of practicing Tai Chi regularly?

What health advantages have been linked to regular practice of Tai Chi?

Core and leg muscles (including the buttocks) are engaged, supporting stability and strength.

Title:

Content: 7 Exercises Necessary for Perfect Balance
Balance is your ability to coordinate and control your body ’ s center of gravity – in everyday life you have to deal with this all the time!
For example, your balance ensures that you can walk without falling.
(Illustrated - Gettyimages)
Although it may not occur to you, you need a good balance to do almost everything, including walking, getting up from a chair and bending over to tie your shoes.
Balance training involves doing muscle-strengthening exercises that help keep you upright, including your legs and torso as these types of exercises can improve stability and help prevent falls.
And while there are intense balancing exercises like some very challenging yoga poses, others are as simple as standing on one leg for a few seconds.
If you have a problem with this, you can use equipment that forces your body to stabilize, such as a semi-circular stability ball.
Meaning of Balance
Balance is your ability to coordinate and control your body ’ s center of gravity – in everyday life you have to deal with this all the time!
For example, your balance ensures that you can walk without falling, that you can sit up straight, and that you can jump over a hole without falling.
Your body uses different systems: your eyes (the visual system) help you see the space around you, your inner ear (the vestibular system) records rotating movements and accelerations, and the receptors in your joints and muscles and the pressure receptors in your skin (together the stimulus receptor system) transmit changes in your posture.
All the stimuli your body receives through these systems come together in your central nervous system, and your brain in turn sends the message to your muscles that adapt immediately to prevent you from falling; all this has to happen at lightning speed and that ’ s what it should be, as our bodies have to adapt constantly as we move.
With the help of balanced training, you can teach your muscles to respond more quickly to brain messages as this allows you to improve fine motor and coordination skills.
Areas targeted by balance
• Middle: Yes, balance exercises target this area, you need strong core muscles to achieve good balance, many stability exercises work to exercise the abdominal muscles and other core muscles.
• Forearms: No, balance exercises do not target these ends, most balance exercises revolve around balance on your feet.
Legs: Yes, the legs are definitely areas where balance is targeted, and exercises in which you balance on one leg and then squat or lean forward also work to exercise the leg muscles.
Buttock: Yes, the same balance exercises that work on the legs also work to strengthen the buttocks.
Back: Another area targeted by balance exercises, where your core muscles include some of your back muscles.
Good balance depends on:
Sensory information from your eyes (visual system), muscles, tendons, joints (stimulation inputs), and balance organs in the inner ear (vestibular system).
The brain stem understands all of this sensory information combined with other parts of the brain.
Movement of your eyes to keep things stable in your vision and maintain your balance.
What are the benefits of balance training?
The benefits of balance training are great, for example:
• You can improve your posture and you can stand or sit better.
• Train your deep muscles, especially the muscles in the torso and around the spine.
• Reduce back wear and less muscle pain due to poor posture.
Prevent injuries during exercise and in daily life because your body is not constantly out of balance, causing muscle strain.
• Ability to perform movements more efficiently and smoothly.
A positive effect on how your body feels and your performance improves as you make faster progress.
• Improve the motor coordination of the body.
How often do you have to do this type of training?
You have to aim to do balance workouts one to two times a week, this applies to beginners all the way to advanced athletes, and it is very important that professionals improve their stability as well.
Simple exercises to get the perfect balance:
Tai Chi (Tai Chi)
Studies show that tai chi, a gentle exercise often called “movement meditation, ” can help you reduce falls if you ’ re older and have balance problems, a skilled teacher can show you slow and precise movements that help you not only achieve more stability but also boost your overall health and mood as well.
Standing on one leg (one-legged stand)
Start by installing yourself on the back of the chair or any other sturdy handle.
Raise one foot to approximately calf level and hold for 10 seconds.
• Repeat this 10-15 times and then move on to the other leg.
As time goes on and your balance improves you may be able to continue in this situation without fixating yourself on any purpose.
Weight Shifts (Weight Shifts)
Stand with your feet spaced by the width of your hip.
Slowly lean forward horizontally on one leg to bear all your weight while lifting the other leg off the ground.
• Wait for up to 30 seconds, then move to the other side.
You can do the same exercise while standing straight and raising one leg forward or left / right.
• Yoga and Pilates
To maintain your balance, you need muscles that can hold you while standing, walking, or doing other movements. These muscles are known as your “core muscles. ” Yoga and Pilates involve movements that help you stretch and strengthen these muscles, but first consult your doctor before starting and to learn the movements correctly it is a good idea to join a nearby class taught by a certified instructor.
Heel-to-Toe Walk
Walk slowly in a straight line.
• Touch your heel to the opposite toe as you progress.
Walk about 20 steps using the wall for support if you feel unsteady.
Back Leg Raises (Back Leg Raises)
To build up the lower back and buttocks, try raising your back leg while standing upright.
Hold a chair and lift one of your legs back without bending your knee or pointing your toe.
• Keep the leg on the floor slightly bent.
• Hold position for 5 seconds.
Do this 10-15 times with the first leg before moving on to the other leg.
• Squats (squats)
To strengthen the muscles of your legs and pelvis, do a squat exercise.
Stand up straight, make your feet slightly wider than your hips while pointing your toes forward.
Bend your knees and send your ass back, and slowly descend as if you were sitting.
Place your weight on your heels and arms in front of you or on your thighs.
Raise yourself once and repeat 10 times.
To get a better idea of how strong your balance is while standing, lift one foot and see how long you can keep it there, or test your balance as you move and try to walk as if you were on a tightrope for 10 steps and see how it goes, you ’ ve probably noticed that one side is much stronger and more coordinated than the other.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What do orthopedic specialists say about the benefits of learning Tai Chi?

- **Balance:** Regular practice improves your ability to control and coordinate the body’s center of gravity.

How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Good balance is critical for safe walking and preventing falls.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

- **Flexibility and Range of Motion:** The slow, mindful movements increase flexibility and help maintain joint health.

Title:

Content: Archive / Health and Fitness
5 Best Exercises for Seniors
It's walking.
• 1 / 2
• 2 / 2
Thank you for reading about the 5 best exercises for seniors.
The walk, and now with the details.
Exercise is essential for people of all age groups, and exercising regularly even for 15 minutes a day improves mood, strengthens bones and reduces the risk of chronic diseases, and even for the elderly, exercise can help reduce the risk of osteoporosis, manage the level of blood pressure, maintain balance and improve mood.
5 Best Exercises for Seniors
Walking..
Walking is a low-impact exercise that helps you burn a good amount of calories It ’ s an easy way to control weight and improve your mood.
The best is that a person can perform this activity at any time of the day, a moderate walking session for 30 minutes a day can keep you healthy and fit.
Yoga...
Yoga increases flexibility and range of motion and improves mood It is an excellent activity for older people with joint pain and balance problems.
Even chair yoga is an excellent alternative for older people.
Along with yoga, meditation can help keep the mind calm, increase concentration levels, and reduce stress levels.
Swimming...
Swimming is an excellent exercise if done regularly and for a long period of time, as swimming helps to build endurance, muscle strength and cardiovascular fitness.
It is a low-impact activity that targets your entire body muscles.
Swimming in the summer is the best activity as it helps to relax and overcome the heat.
Aerobic exercises.
One of the most common health problems for older adults is joint pain and weak knees that make it difficult for them to perform most of the exercises or activities.
Aerobic exercises put less pressure on the joints and are an excellent choice for older people Some aerobic exercises that older people may try include water jogging, leg lifting, pressure exercises in stagnant water, arm rolls, and flutter kicks.
Body weight exercises.
Simple body weight exercises such as squatting, lengthening the leg while sitting and lifting the toes are easy body weight exercises that older people can do.
These exercises do not put too much pressure on the joints, but they help burn a lot of calories, and bodyweight exercises can help strengthen muscles, strengthen the body and build muscle mass.
You may also read.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What health advantages have been linked to regular practice of Tai Chi?

- **Cognitive Engagement:** The mental focus required in Tai Chi can also help boost cognitive function in older adults, as studies have shown that physical activity, including even household chores, is linked to better cognitive health in people over 65.

Title:

Content: Study: Homework Improves Physical Health and Increases Cognition for Seniors
Wednesday ، 24 November 2021 10: 00 AM
Benefits of Housework for Seniors
Written by Fatima Khalil
Leave a comment and read the comments of the readers.
A new study by the University of Singapore revealed that housework may be the key to staying healthy in old age, these include vacuuming, washing and ironing, and the researchers explained that people over the age of 65 who spend a lot of time in housework have better physical strength, improve their mental intelligence and have greater protection from the risk of falling.
The researchers interviewed nearly 500 participants, aged between 21 and 90, about the frequency of routines and other types of physical activity and were given a score of "housework intensity."
Light housework was defined as washing dishes, dust, making beds, washing, ironing, arranging and cooking meals, and heavy housework included cleaning windows, changing bedding, vacuuming, washing the floor, and manual labor.
The study found that the combination of light and heavy household chores was "associated with higher cognitive function" among people over the age of 65, but not in younger adults.
Retirees who engaged in more strenuous housework scored 14 percent higher in attention span, while those who regularly performed light tasks scored 12 percent better on memory tests.
Meanwhile, those who regularly perform the most physically demanding jobs around the house can stand up more quickly.
They also had better balance and coordination scores, suggesting that housework could help protect people from falling into old age — a common cause of hospitalization.
Lead author Professor Xiu Liangwei told the British Medical Journal: “After adjusting to other types of regular physical activity, the results showed that housework was associated with sharper mental abilities and better physical ability but only among the older age group. ”
He explained that the combination of light and heavy household chores is associated with higher cognitive function of the brain, specifically in the areas of attention and memory, among the elderly.
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What health advantages have been linked to regular practice of Tai Chi?

What study was included in trials combining excercise with a cognitive compoent?

Cognitively enhanced tai chi in older adults at risk for dementia.

**Scientific Evidence for Fall Prevention**
- **Prevalence of Falls:** More than one in four adults aged 65 or older falls every year, which can lead to serious injury and reduced independence.

Title:

Content: Important tips to protect the elderly from the risk of falling
The bulletin of the Institute for Family Health Care, King Hussein Foundation, puts in the reader ’ s hands on Monday important steps to prevent the elderly from the risk of falls, with an indication of its causes, and tips to follow to protect this category from the problems of falls, which increase with age.
Add Announcement
More than one in four people age 65 or older experience falls each year.
The risk of falling and the problems associated with falling increases with age.
However, many falls can be prevented.
Many older people fear falling, even if they have never fallen before, this fear may prompt them to avoid activities such as walking, shopping or participating in social activities, but keeping active is important to keep the body healthy and actually helps prevent falls.
In this article, we want to introduce you to the causes of falls and how to reduce the risk of falls so that you feel more comfortable staying active.
What causes falls in the elderly?
Causes of falls include:
Hearing and vision problems: Vision, hearing and reflexes may not be as severe as when a person is younger.
Certain conditions, such as diabetes, heart disease, thyroid problems, nerves, feet or blood vessels, can affect balance and lead to falls.
Conditions that lead to rapid movement of the bath, such as urinary incontinence, may also increase the chance of falling.
Older adults with mild cognitive impairment or certain types of dementia are at greater risk of falling.
Age-related loss of muscle mass (known as sarcopenia), balance and gait problems, and blood pressure that drops a lot when you get up from a lying or sitting position (called postural hypotension) are all risk factors for falling.
Foot problems that cause pain, and unsafe shoes such as backless shoes or high heels, can also increase the risk of falling.
Certain medications can increase a person's risk of falling because they cause side effects such as dizziness or confusion.
The more medications a person takes, the more likely they are to fall.
Safety hazards in the home or community environment can also cause falls.
Steps to prevent falls:
Here are some tips to help reduce the risk of falls:
Stay physically active and plan an exercise program that is right for you.
Regular exercise strengthens muscles and contributes to maintaining flexibility of joints, tendons and ligaments.
Light weight-bearing activities, such as walking or climbing stairs, may slow bone loss due to osteoporosis, a disease that makes bones weak and more prone to fracture.
Try balance and strength exercises.
Yoga exercises can improve balance and muscle strength, as well as weight lifting exercises or the use of resistance bars to build strength.
Find out what changes you can make to your home that will help you avoid falling and ensure your safety, such as:
1) Make sure there is a handrail on either side of any staircase, and make sure it is safe.
Hold the handrails as you go up or down the stairs, even when you ’ re carrying something, and don ’ t let anything you ’ re holding obscure your view of the steps.
2) Make sure there is good lighting with light switches at the top and bottom of the stairs and in the hallways.
It is possible to use the lighting with the motion detector so that it is activated when moving and is connected to electrical outlets and thus automatically turned on when you walk next to it to help illuminate stairs and corridors.
3) Keep the areas where you walk tidy and do not leave books, papers, clothes or shoes on the floor or ladder.
4) Make sure that the carpet is firmly fixed to the floor, so that it does not slip.
Place anti-slip strips on tiles and wooden floors.
5) Do not use small sized rugs which are easy to slip and cause falls.
6) Do not walk on newly rinsed slippery floors.
Examine your eyes and hearing: Even minor changes in vision and hearing are associated with an increased risk of falls.
When you get new glasses or contact lenses, take time to get used to them.
Wear your glasses or contact lenses as advised by your doctor, and if you have a hearing aid, make sure they fit you well and wear them.
Know the side effects of any medications you take: If the medication makes you sleepy or dizzy, tell your doctor or pharmacist.
Get enough sleep: If you ’ re tired, it could expose you to falls.
Avoid alcohol: Excessive alcohol intake can lead to balance problems, falls, and fractures.
Stand up slowly: Moving from a sitting position to a standing position too quickly can lead to low blood pressure, which can make you feel out of balance.
Use an assistive device if you need help to feel steady when walking: Using sticks and walkers properly can help prevent falls and make sure they are the right size for you.
A physical or occupational therapist can help you identify devices that may be useful and teach you how to use them safely.
Be extra careful when walking on wet or icy surfaces in the winter as they can be very slippery, use a solvent or sand product to remove icy areas next to doors and walkways.
Keep your hands free: Use a shoulder bag or backpack to leave your hands free to attach to the handrails as you go up the stairs.
- Choose the right shoes: To fully support your feet, wear non-slip shoes, rubber soles and low heels.
Do not walk on stairs or floors with socks or shoes and slippers with smooth surfaces.
Always tell your doctor if you ’ ve had a fall, even if you don ’ t feel pain when you fall.
A fall can alert your doctor to a new medical problem or problems related to your medications or health that can be corrected.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

- **Balance and Longevity:** Studies link poorer balance (such as inability to stand on one leg for 10 seconds) with higher risk of early death in older adults.

Title:

Content: Thursday, 22 Jumada II 1445, 04 January 2024
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Study: 10-second test reveals likelihood of death soon
A-A.
A recent study showed that people who cannot stand on one leg for 10 seconds are more likely to die within the next decade than their peers.
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Test the position of one leg behind the other
The researchers asked the participants to put one leg behind the other and put their arms on their sides.
The findings found that those who could not stay in this position for at least 10 seconds were 84 percent more likely to die during the study than those who could.
The researchers suggested that struggling for balance could be a sign of muscle loss, making older people more at risk of falling, according to The Sun.
684,000 deaths due to fall
An estimated 684,000 people die from falls each year worldwide, and many more suffer complications that eventually lead to death.
Study author Dr. Claudio Gil Araujo, of Clinemics in Rio de Janeiro, Brazil, said: “Our study suggests that the inability to complete a standing position with one leg for 10 seconds in middle-aged and older participants is associated with a higher incidence of stroke, a risk of all-cause death, and therefore a lower life expectancy. ”
The researchers examined 1,702 men and women between the ages of 51 and 75, including 348 people who were unable to stand successfully on one leg for 10 seconds, most of them over their 70s, and those who were overweight or diabetic.
The researchers then tracked each person for an average of seven years between 2008 and 2020.
In total, 123 people died, 4.6 percent of the deaths were among the group that managed to balance, and 17.5 percent were unable to balance.
Even when age, sex, BMI, obesity and other health conditions were taken into account, the mortality rate was still much higher in the second group.
Heart disease and cancer are the leading causes of death.
Heart disease and cancer were the most common causes of death, followed by respiratory problems and COVID-19.
Dr Araujo said: “Aging is associated with a gradual decline in fitness and a decrease or weakness in aerobic and non-aerobic fitness components, including muscle strength, strength, flexibility, balance and body composition.
“It is also well established that the combination of obesity and loss of flexibility and balance is detrimental to overall health, making frail older adults more likely to fall and other serious adverse medical (consequences). ”
"In fact, falls are the second leading cause of unintentional injury deaths worldwide."
“Unlike aerobic fitness, muscle strength and balance flexibility tend to be reasonably maintained until the sixth decade of life, when they begin to decline relatively quickly. ”
"However, balance assessment is not routinely integrated into clinical screening of middle-aged and older individuals."
Important exercises for you.
It ’ s not yet known exactly what effect balance training can have on a person ’ s chances of dying prematurely, but there are some expert-approved exercises you can try to minimize this:
Step back 15 times on each leg.
Stand still with your eyes closed for 10 seconds.
Practice standing on one leg as long as possible for a few minutes each day.
- Walk.
Most Read

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

- **Tai Chi and Fall Reduction:** Clinical research has shown Tai Chi can significantly reduce the risk of falls among older adults.

Title:

Content: Learn about the sport of Tai Chi
The German health centre says Tai Chi is a centuries-old Chinese martial art, also known as shadow boxing.
It combines physical training, self-defense and meditation.
The focus of Tai Chi is on body tightening, mental alertness and breathing, the center explained, noting that motor training consists of a series of traditional Chinese physical exercises that flow smoothly with each other in order to achieve harmony between body and soul.
Muscle and Joint Stimulation
In this way all the muscles, tendons, joints and bones are stimulated and stretched in a gentle way.
The upright position of the back during exercise creates a stretching effect in the spine, relieving pressure on the intervertebral discs.
The nervous system is also positively affected by the gentle posture of the back.
Studies have suggested that tai chi reduces the risk of falls in older adults thanks to its ability to improve their balance.
The sport also has a positive effect on degenerative arthritis, the symptoms of which are knee stiffness, pain and swelling.
Improve lung function
Tai chi is also beneficial for chronic obstructive pulmonary disease (COPD) as it improves lung function.
It is also useful for patients with Parkinson ’ s, which affects the nervous system and its symptoms are disorders of movement, tremor of the hands, stiffness and instability of the body position, where sports contribute to improving balance and mobility.
In addition, tai chi improves the cognitive functioning of the brain, making it also useful for dementia patients.
On the other hand, slow flowing movements have a relaxing and meditative effect, helping to feel relaxed, calm and psychologically comfortable.
Source: German

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

It limits the danger of falls among the elderly.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Its balance-improving benefits have been confirmed in multiple studies comparing it with other types of exercise like walking, yoga, and resistance training, all of which improve muscle strength and flexibility, but Tai Chi is especially accessible and well tolerated even by those with limited mobility or joint pain.

Title:

Content: Learn about the sport of Tai Chi
The German health centre says Tai Chi is a centuries-old Chinese martial art, also known as shadow boxing.
It combines physical training, self-defense and meditation.
The focus of Tai Chi is on body tightening, mental alertness and breathing, the center explained, noting that motor training consists of a series of traditional Chinese physical exercises that flow smoothly with each other in order to achieve harmony between body and soul.
Muscle and Joint Stimulation
In this way all the muscles, tendons, joints and bones are stimulated and stretched in a gentle way.
The upright position of the back during exercise creates a stretching effect in the spine, relieving pressure on the intervertebral discs.
The nervous system is also positively affected by the gentle posture of the back.
Studies have suggested that tai chi reduces the risk of falls in older adults thanks to its ability to improve their balance.
The sport also has a positive effect on degenerative arthritis, the symptoms of which are knee stiffness, pain and swelling.
Improve lung function
Tai chi is also beneficial for chronic obstructive pulmonary disease (COPD) as it improves lung function.
It is also useful for patients with Parkinson ’ s, which affects the nervous system and its symptoms are disorders of movement, tremor of the hands, stiffness and instability of the body position, where sports contribute to improving balance and mobility.
In addition, tai chi improves the cognitive functioning of the brain, making it also useful for dementia patients.
On the other hand, slow flowing movements have a relaxing and meditative effect, helping to feel relaxed, calm and psychologically comfortable.
Source: German

How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

What health advantages have been linked to regular practice of Tai Chi?

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

- **Ease and Accessibility:** Tai Chi can be performed standing or even seated, and at any time of day, making it suitable for most seniors.

Title:

Content: Learn about the sport of Tai Chi
The German health centre says Tai Chi is a centuries-old Chinese martial art, also known as shadow boxing.
It combines physical training, self-defense and meditation.
The focus of Tai Chi is on body tightening, mental alertness and breathing, the center explained, noting that motor training consists of a series of traditional Chinese physical exercises that flow smoothly with each other in order to achieve harmony between body and soul.
Muscle and Joint Stimulation
In this way all the muscles, tendons, joints and bones are stimulated and stretched in a gentle way.
The upright position of the back during exercise creates a stretching effect in the spine, relieving pressure on the intervertebral discs.
The nervous system is also positively affected by the gentle posture of the back.
Studies have suggested that tai chi reduces the risk of falls in older adults thanks to its ability to improve their balance.
The sport also has a positive effect on degenerative arthritis, the symptoms of which are knee stiffness, pain and swelling.
Improve lung function
Tai chi is also beneficial for chronic obstructive pulmonary disease (COPD) as it improves lung function.
It is also useful for patients with Parkinson ’ s, which affects the nervous system and its symptoms are disorders of movement, tremor of the hands, stiffness and instability of the body position, where sports contribute to improving balance and mobility.
In addition, tai chi improves the cognitive functioning of the brain, making it also useful for dementia patients.
On the other hand, slow flowing movements have a relaxing and meditative effect, helping to feel relaxed, calm and psychologically comfortable.
Source: German

**Additional Fall Prevention Tips**
- Practice balance exercises regularly.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

- Use assistive devices if needed (e.g., canes, walkers).

- Ensure homes are safe (handrails, good lighting, non-slip mats).

- Move slowly from sitting or lying down to standing.

- Maintain regular physical activity—walking, yoga, or Pilates are also beneficial.

**Summary Nugget**
Tai Chi is a proven, effective, and gentle exercise recognized for its ability to improve balance and coordination in older adults, thereby reducing the risk of falls and their associated consequences.

Title:

Content: Learn about the sport of Tai Chi
The German health centre says Tai Chi is a centuries-old Chinese martial art, also known as shadow boxing.
It combines physical training, self-defense and meditation.
The focus of Tai Chi is on body tightening, mental alertness and breathing, the center explained, noting that motor training consists of a series of traditional Chinese physical exercises that flow smoothly with each other in order to achieve harmony between body and soul.
Muscle and Joint Stimulation
In this way all the muscles, tendons, joints and bones are stimulated and stretched in a gentle way.
The upright position of the back during exercise creates a stretching effect in the spine, relieving pressure on the intervertebral discs.
The nervous system is also positively affected by the gentle posture of the back.
Studies have suggested that tai chi reduces the risk of falls in older adults thanks to its ability to improve their balance.
The sport also has a positive effect on degenerative arthritis, the symptoms of which are knee stiffness, pain and swelling.
Improve lung function
Tai chi is also beneficial for chronic obstructive pulmonary disease (COPD) as it improves lung function.
It is also useful for patients with Parkinson ’ s, which affects the nervous system and its symptoms are disorders of movement, tremor of the hands, stiffness and instability of the body position, where sports contribute to improving balance and mobility.
In addition, tai chi improves the cognitive functioning of the brain, making it also useful for dementia patients.
On the other hand, slow flowing movements have a relaxing and meditative effect, helping to feel relaxed, calm and psychologically comfortable.
Source: German

How does Tai Chi enhance balance and body coordination?

It incorporates a lot of weight shifting and deliberate walking into its routines.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

It limits the danger of falls among the elderly.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Its routines gently stimulate muscles and joints, strengthen the core, and improve physical stability.

Title:

Content: Tuesday, 05 December 2023 10: 58 GMT
Important information related to the care of the elderly
(MENAFN- Alghad Newspaper)
The Family Health Institute (FHI), King Hussein Foundation (KHF), on Tuesday discussed healthy ways to care for the elderly, and how to take into account their physical, emotional and social needs, in addition to regular health assessments and check-ups when necessary.
Taking care of elderly parents at home is usually the first step in a long-term care plan for the elderly.
It is not only a way to save money but also contributes to better health outcomes.
Why is elderly care important?
Aging cannot be prevented, but we can learn how to cope with growing diseases for the sake of their health.
Memory problems, dementia and Alzheimer's disease are among the most common health problems in older adults.
Some older people do not need any kind of care as they get older as they can live comfortably and independently.
However, caring for the elderly is often a concern when an elderly person begins to face problems in activities of daily life.
Often, a family member is the first to notice that there is a need to care for an elderly person.
On the other hand, the type of adult care that is appropriate for our loved one is largely determined by the type of health problems they have and the complications they have.
Elderly care is important because as older people get older, they can ’ t take care of themselves properly.
When caring for the elderly, it is important to take into account their physical, emotional and social needs.
Here is a comprehensive list of things to consider:
Physical Health:
Some things one can do to provide optimal care for the elderly:
- Regular medical checkups.
Help manage their medications and make sure they are taking them as prescribed.
- Provide a balanced diet and encourage drinking water in sufficient quantities.
- Promote physical activity and exercise to maintain strength and movement.
Ensure that their living environment is safe and risk-free.
Understand their needs: Consider if older adults have trouble performing basic tasks such as eating, commuting or doing their daily activities, they may need home care from their family or a professional caregiver.
Communication is essential, observing them, identifying their needs and meeting them accordingly.
Involve them in their care options.
Adapt the environment in the home.
If they are in a wheelchair, install ramps at the entrance to the house so they can move higher or lower levels.
Install rods to hold them in the bathroom and areas that tend to be slippery
Adjust the lights according to their needs.
Emotional well-being:
Here are some things you can do to support older people emotionally:
Spend time with them to ease loneliness and provide companionship.
Engage in activities that stimulate cognitive abilities, such as puzzles and games.
Provide emotional support, empathy and understanding.
Be alert for signs of anxiety or depression and seek professional help if necessary.
SAFETY:
Things to keep them safe:
- Make their living space safe by installing handrails and removing tripping hazards.
- Implementation of fall prevention measures.
- Remove all irregular carpets, repair worn carpets, duct tape, or remove scattered carpet edges
Arrange furniture to allow enough space for safe walking between and within all rooms.
Help them wear tight sleeves to prevent spills and burns that can occur with long, loose sleeves.
Clean up spills immediately.
- Place safety strips or anti-slip mat in the bathtub / shower and install grab bars.
Keep closet doors and drawers closed to prevent bruising or tripping.
Keep walking aids handy and keep a night-light or flashlight handy for their beds.
Store medications safely
- Social interaction:
Things that enhance their social interaction:
Encourage participation in social activities or clubs.
- Facilitate visits by family and friends.
Help use technology to stay in touch with loved ones.
Transportation:
- Ensure they have transportation for medical appointments and daily activities.
- Explore other transportation services if needed.
Temporary Care:
Arrange for temporary care to give caregivers a break when needed.
Regular health assessments:
Monitor their health closely and seek medical advice when necessary and perform the following tests:
- High blood pressure screening.
- Checking for high cholesterol.
- Obesity screening.
- Screening for abnormal blood glucose and type 2 diabetes.
- Examination of abdominal aortic aneurysm.
- Examination of osteoporosis;
- Hepatitis C screening
- HIV testing.
- Examination of other sexually transmitted diseases.
- Check for lack of brochures.
Check the use of tobacco.
Check for alcohol abuse.
Check for signs of cognitive impairment.
- Checking the use of drugs and analgesics.
Read also:
Alzheimer ’ s affects 14.4% of the elderly in Jordan
Elderly people.
"Invisible Class" and "Inadequate Patronage" Protection
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How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Research supports its use as a practical fall-prevention strategy alongside other balance-based exercises and environmental adjustments for home safety.

How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

It limits the danger of falls among the elderly.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Tai Chi is accessible, safe, and beneficial for overall senior health—physical and cognitive—making it a recommended activity for aging adults at risk of falls.

Title:

Content: Learn about the sport of Tai Chi
The German health centre says Tai Chi is a centuries-old Chinese martial art, also known as shadow boxing.
It combines physical training, self-defense and meditation.
The focus of Tai Chi is on body tightening, mental alertness and breathing, the center explained, noting that motor training consists of a series of traditional Chinese physical exercises that flow smoothly with each other in order to achieve harmony between body and soul.
Muscle and Joint Stimulation
In this way all the muscles, tendons, joints and bones are stimulated and stretched in a gentle way.
The upright position of the back during exercise creates a stretching effect in the spine, relieving pressure on the intervertebral discs.
The nervous system is also positively affected by the gentle posture of the back.
Studies have suggested that tai chi reduces the risk of falls in older adults thanks to its ability to improve their balance.
The sport also has a positive effect on degenerative arthritis, the symptoms of which are knee stiffness, pain and swelling.
Improve lung function
Tai chi is also beneficial for chronic obstructive pulmonary disease (COPD) as it improves lung function.
It is also useful for patients with Parkinson ’ s, which affects the nervous system and its symptoms are disorders of movement, tremor of the hands, stiffness and instability of the body position, where sports contribute to improving balance and mobility.
In addition, tai chi improves the cognitive functioning of the brain, making it also useful for dementia patients.
On the other hand, slow flowing movements have a relaxing and meditative effect, helping to feel relaxed, calm and psychologically comfortable.
Source: German

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

It limits the danger of falls among the elderly.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Here are the main nuggets of information summarized from the text:

1.

Title:

Content: Exercise bias: why people who exercise every day may also get sarcopenia?
Photo Credit: Shutterstock
What we want you to know is
According to the Sports Department, the proportion of people participating in sports is more than 80%, often in the park or sports ground can see the elderly do gymnastics or walk and jog, but the intensity is too low and single exercise, for the maintenance of muscle strength is not helpful, and even many people do not have the habit of regular exercise.
Here are three things you must do to improve muscle strength and exercise bias.
Did you know that even people who exercise every day may get sarcopenia, the reason is because of partial eating exercise.
What is sports partial eating? The general concept of partial eating is that eating is tasty or not eating a certain food in the diet, and sports partial eating is the same concept.
There are four kinds of muscle needs, namely muscle strength, muscle endurance, balance and softness, and sports partial eating refers to the fact that although there is exercise, these four kinds of needs are unbalanced.
According to the Sports Department, more than 80% of the population participate in sports, often in the park or sports ground can see the elderly do gymnastics or walk jogging, but the intensity is too low and single exercise, for the maintenance of muscle strength, and even many people do not have the habit of regular exercise.
Here are three things you need to do to improve muscle strength and exercise bias:
1.
Regular exercise: Although more than 80% of people have exercise habits, in fact, many people only want to exercise, which is one of the reasons for sports bias.
The standard exercise principle is 333, that is, exercise at least 3 times a week, each time for more than 30 minutes, and the heart rate reaches 130 beats per minute.
2.
Diversified exercise: Many long-term exercise items are nothing more than jogging, brisk walking, and may be able to exercise cardiopulmonary ability for a long time, but the maintenance of muscle strength is limited, to prevent muscle loss as the main purpose, then impedance exercise is actually more suitable.
Impedance exercises are exercises that can be trained to withstand the resistance of muscles, such as dumbbells, elastic bands, or some exercises that are paired with each other, such as stretching the body through yoga after weight training, to relieve muscle fatigue and tension.
3.
Increase exercise intensity: If the exercise intensity is too low, the exercise is equivalent to doing white work.
Many people think that elderly people are not suitable for exercise with too high intensity, but in fact, as long as there is a professional teaching, slowly increase to the strength that can be loaded, and reach the state of physical sweating and slightly rapid breathing, you can avoid injuries and prevent muscle loss.
In addition to improving the above points, engaging in multi-modal exercise can also improve physical function, and for the elderly, it can also prevent weakness and falls.
Multi-modal exercise refers to a sport that can contain 4 kinds of muscle needs and allow more joint activities, such as badminton, cycling, billiards, and so on.
In particular, anti-obstructive exercise can stabilize the muscle strength of the lower limb and avoid falling due to muscle loss.
If you do not know how to improve the exercise habits of the elderly at home, through the "muscle less recovery", you can allow experts to assess the nutritional status and physical condition of the elderly, provide relative professional advice, and record management in the form of big data.
The most important thing is to develop the habit of regular exercise. It may be painful for people who do not have exercise habits or exercise bias at the beginning, but it is important for the maintenance of body function and muscle strength in the long term. Overall quality of life.
This article is reproduced under the courtesy license, and the original version is published here.
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Editor ： Weng Shihang

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What has a study that includes the cognitively enhanced Tai Chi found out?

The cognitively enhanced Tai Chi group outperformed other groups on improvements in global cognition scores.

**Why Falls Matter**: For older adults, falling can lead to severe injuries, including head trauma and fractures, and can cause a loss of independence.

Title:

Content: Health · Life
How to prevent falls in the winter? Scientific exercise helps reduce risk
December 10, 2021 16: 06 Source: People 's Daily Online
For older people, falling is no small thing.
According to the official micro-news of the China CDC, the low temperature in winter affects the physical activity of the elderly.
Rain and snow are common, and the ground is slippery and slippery to increase the risk of falls in the elderly
The China CDC reminds every elderly person and caregiver of the elderly to take the initiative to prevent elderly people from falling.
The Chinese Center for Disease Control and Prevention pointed out that scientific exercise can help reduce the risk of falls and fractures in the elderly, and the elderly do not break their exercise habits in winter and holidays, and can be replaced by indoor exercise when the weather is bad.
When the elderly exercise, under the premise of ensuring safety, attention should be paid to strengthening functional exercise such as balance ability, muscle strength and endurance.
For example, Taijiquan, Baduanjin and other sports can be carried out, and there are some small moves to strengthen exercise for preventing elderly people from falling.
Families are a common place for falls among the elderly.
The Chinese CDC suggests that the home environment can be adapted for aging.
For example, the ground anti-skid treatment, in the toilet, toilet, stairs and other positions to install handrails, remove the indoor floor height difference, improve indoor lighting and lighting, night can use night lights, replace the height and soft and hard uncomfortable sofa, etc., remove the indoor will hinder the elderly moving items.
In addition, the rain and snow weather elderly should be minimized to go out.
When the elderly go out, it is necessary to slow down the pace of walking, wear anti-skid shoes, don't put your hands in your pockets, and use a walking stick when necessary.
To choose a flat ground, few obstacles, handrails, good light road to walk.
When going up and down stairs, rolling stairs and steps, it is necessary to walk slowly and stand firmly.
(Editor: Sun Hongli, Lu Qian)
Related News

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Many daily environmental factors—like wet floors, wires, unsuitable shoes, and household clutter—raise the risk of falls.

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Preventing falls in the elderly, strengthening muscles and joints
September is Fall Prevention Month.
Elderly people fall is very common and the impact is very large, causing severe fractures, stroke and even death, said Wu An An, a physical therapist at On House.
Tips to prevent falls, such as enhancing muscle joint flexibility, sitting down or getting up slowly, shoes suitable for non-slip.
Wu Anan said that falls are common among the elderly and have a great impact.
According to the data, each year 3 million elderly people fall emergency department, one fifth of them are seriously injured, need to be admitted to hospital or even surgery, if there is a fracture, head injury, it is difficult to restore the previous mobility, and even to receive long-term care or go to a nursing home for long-term care.
Many elderly people suffer from osteoporosis and fall resulting in fractures.
If the elderly take drugs to reduce blood pressure, the head will be injured, there will be cerebral hemorrhage, internal bleeding, serious stroke and even death.
Wu said that there are two reasons for elderly people to fall, either physical condition or environmental reasons.
If the elderly have osteoporosis, arthritis, bones and muscles are not solid, inconvenient to move; or walk with balance problems, dizziness due to side effects of taking drugs; or have vision problems; or because they have fallen, afraid of falling, but prone to falling.
"After the old man falls once, his family or doctor may blame him, 'Why are you so careless?'"
Injuries after a fall cause inconvenience to movement, loss of self-care, affect the mood of the elderly, and produce depression.
Because of the fear of falling, the elderly simply do not move, resulting in rapid decline in physical function and rapid muscle atrophy.
When it is necessary to walk, it is easy to fall. ”
In addition, environmental reasons can also lead to falls.
For example, there is not enough light in the home of the elderly, and there are no handrails in the toilets and stairs, and the staircase design is too curved and the stairs are too narrow.
Many wires are laid on the ground, the bathroom is very wet, and the shoes in the home or the auxiliary tools used are not suitable, which can also lead to falls.
Wu Anan said that there are many ways to prevent falls.
For example, strengthen muscle and joint flexibility to help balance.
Elderly people are also encouraged to check their eyes and ears regularly to understand the side effects of the drug.
Family can help explain.
Seniors need to make sure they get enough sleep.
Usually, waking up in the morning is not awake and prone to fall.
It is recommended that the elderly sit down or get up slowly to avoid dizziness.
"When walking, the elderly should be careful that the road is wet and the ground is uneven.
In addition, shoes should be non-slip.
There are many people like to wear slippers, but it is not necessarily suitable, it is best to find shoes that cover the front and back of the foot, so it is the safest.
The elderly should also pay attention to the situation at home, check the power lines on the ground, whether there are handrails in the bathroom, whether there is anything blocking the stairs, and whether the things they want to take can be reached at once, so as to avoid the possibility of falling down when they climb high and low. "
Wu said that if an elderly person falls and has an injury, he must notify the doctor.
“Sometimes, the elderly have fractures and don ’ t feel the pain immediately.
Or head injury bleeding, because of taking medicine and other reasons, they do not know.
It is important to inform the doctor about the fall and treat it as soon as possible.
It can also help doctors or therapists understand the cause of falls and prevent the next fall. ”
She reminded that the elderly can do exercise or balance ability at home.
Such as holding a stool or a fixed object, with the help of family members to exercise.
If an elderly person needs assistance tools, such as walking aids or crutches, do not use them on the grounds that they are independent.
When the elderly stand up firmly, get up slowly.
It ’ s all about staying active, participating in social activities, and getting in a better mood.
"Family members can encourage them to exercise."
Wu An-an said that the role of a physical therapist is to help the elderly to have a safety check every six months to ensure that their physical functions have not changed significantly.
And according to the interests of the elderly to develop sports, maintain independence.
When they fall, they go to the door to see if the situation has changed.
Timely education for the elderly to help them exercise, relieve arthritis, osteoporosis and low back pain.
Muscle joint stroke
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Title:

Content: Home Accident ｜ How many black spots at home elderly people are prone to fall simple test to know the risk of falling
Author: The Doctor Easy
Published: Updated:
Some elderly people are originally very strong, but after a fall, their physical condition suddenly deteriorates, not only their physical strength becomes weaker, but also their cardiopulmonary function becomes worse, and eventually they gradually develop various chronic diseases? Have you ever known some elderly people, after undergoing major surgery or stroke, they recover completely after a period of time, and are as healthy as they used to be? Why? The following will start with the mentality, activities and habits of the elderly, introduce the ways to make the elderly healthy for 100 years, and provide a simple test to understand the risk of falls in the elderly, so as to make corresponding preventive measures.
I hope that every elderly person can live a healthy life.
The way to make the elderly healthy for 100 years is not to let the elderly rest more, but to encourage and accompany the elderly to exercise.
(Photo by Canva)
According to the 2018 Unintentional Injury Survey Report of the Department of Health, the most common cause of injury is falling, and the proportion of falls at home is higher. In addition, the percentage of elderly people who experience unintentional injury and the percentage of hospitalization due to unintentional injury are higher than other groups.
One-minute test to know the risk of falls Common home accident black spots
According to Physiopedia, a UK non-profit organisation of physiotherapists, elderly people and their families can use the “Timed Up and Go ” test to understand the level of fall risk and develop appropriate preventive measures.
The method is to sit in a chair with a backrest first, and then the elderly walk to a distance of 3 meters without the assistance of others and then turn back to the chair to sit down.
If the walk takes more than 12 seconds, the risk of falling is high.
In addition to the risk of falling in the elderly, hidden fall black spots in the home can also cause accidents.
For example, elderly people generally have more miscellaneous objects in their homes, because they do not like or can not clean the miscellaneous objects, and too many miscellaneous objects make the walkways in their homes narrow, increasing the chance of falling.
And the bathroom is also a high-risk place. If there are no handrails nearby, the wet and slippery ground after bathing will make elderly people with mobility difficulties prone to accidents.
Install handrails in the bathroom to reduce the chance of falling due to slippery ground.
(Photo by seniorhomecarehq)
You don't have to be in bed, but lying in bed will only make your health worse.
After a fall or serious illness, many elderly people are unable to recover their physical functions and can only sleep in bed or sit in a wheelchair.
According to the Taipei Association of Occupational Therapists, 90% of bedridden patients can actually sit in a chair. Even after a major operation or a broken bone, as long as the wound or bone is healed, they should do some exercise every day.
Even after a serious illness, you should maintain a certain amount of exercise to avoid the loss of muscle strength.
(Photo by Stanford Medicine)
Long periods of bed rest not only do not make the body recover, but also make the body degenerate.
According to a study in the Journal of the American Geriatrics Society in 2020, as long as the body is inactive for 5 to 10 days, the muscles will begin to shrink and accelerate the loss of muscle strength.
Therefore, even if you have to rest in bed after the illness, you must also have a planned exercise to maintain muscle strength, and the longer you lie down, the more difficult it will be to recover in the future.
At present, medical institutions already provide basic physiotherapy or occupational therapy to help patients recover. However, rehabilitation is only done every time they see a therapist, and the amount of practice is not enough.
The number of rehabilitation exercises is important. After the elderly and their families have learned the correct method from a professional therapist, they need to go home and continue to practice. The way to make the elderly healthy for 100 years is not to let the elderly rest more, but to encourage and accompany the elderly to exercise.
Five tips for home fall prevention
● Keep your home clean
Avoid using old clothes as floor coverings. Use non-slip carpet.
● Adequate lighting
Small night light or automatic sensor light can be added for easy access at night.
A small night light is installed in front of the bed for easy access at night. (Photo: elizz)
● Bathroom equipped with anti-skid facilities
It is recommended to install handrails in the bathroom, put anti-skid pads in the bathtub or standing tank. If necessary, you can put a chair in the bathroom to facilitate sitting and bathing. At the same time, you can place bath supplies and towels at a suitable height to avoid bending or tipping.
● Pay attention to bedroom environment planning
For the convenience of getting up and down, the bed should not be too high or too low.
● Keep the kitchen dry
The kitchen floor is prone to water accumulation and should be wiped dry as soon as possible. Do not put the kitchen utensils too high to avoid the need to get high or use a folding chair to climb high.
Reference: HK01, Physiopedia, Hospital Authority, Health Magazine
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**Fall Prevention Basics**: To reduce fall risk, it's important to maintain and strengthen muscle and joint flexibility.

Title:

Content: Health · Life
Tips for preventing falls in the elderly
July 8, 2022 08: 26 Source: People 's Daily Overseas Edition
The occurrence of falls is related to various factors such as physical function, health status, behavior and environment in the elderly.
Fall is preventable, and it is necessary to improve the awareness of preventing falls in the elderly.
Correctly understand and adapt to aging, and actively adjust daily behavior habits.
Strengthening balance, muscle strength, and endurance exercises can help reduce the risk of falls in the elderly.
★ Wear well-fitting clothes, wear low-heeled, non-slip, foot-fitting shoes to help prevent falls.
★ Scientific selection and use of age-appropriate aids, active use of walking sticks.
★ When the elderly go out, develop safe travel habits.
★ Prevent osteoporosis and reduce the risk of fracture after a fall.
Take medication according to the doctor ’ s advice and pay attention to the risk of falls caused by drugs.
★ The home environment suitable for aging transformation, reduce the risk factors of falling in the environment.
Caregivers should help the elderly to establish anti-fall habits and create a safe home environment.
Do not panic after the elderly fall, and actively help yourself.
If the elderly fall, first of all to keep calm, do not rush to get up, first determine whether there is any injury, the injured part, the degree, whether you can stand up on your own.
After trying, if you can't get up, don't stand up forcefully; you can use a loud shout, call, knock on the door, floor, pipe and other items to make a sound for help, but pay attention to maintain physical strength.
During the waiting period, cushions, clothes, sheets, etc., can be used to keep warm.
If the injury is not serious, self-judgment can stand up on its own, first of all, the body should be turned into a prone position, use the support around the slowly up, do not blindly suddenly stand up, so as not to aggravate the injury.
After getting up, take a rest for a while and partially regain your strength before seeking rescue or treatment.
Family members and medical staff should be informed of any injuries sustained after a fall, and further examinations should be carried out as appropriate.
★ When rescuing the elderly who fall, first judge the injury and then provide scientific help.
When the elderly are found to fall, the rescuer must first determine the safety of the surrounding environment and rescue the elderly and the rescuer under the premise of ensuring the safety of the elderly and the rescuer.
When rescuing, first judge the elderly's consciousness, breathing, whether there are fractures, heavy bleeding and other injuries, so as to avoid aggravating the injury caused by blindly lifting the injured.
Do not shake the injured violently, pay attention to the elderly to keep warm.
If the injured elderly are unclear and seriously injured, please immediately help to call the emergency telephone; if the elderly are conscious, psychological support such as comfort and comfort can be given.
If the rescuer has certain first-aid skills, the injured elderly can be treated initially.
If you do not have first-aid skills, you can seek help from others and provide help within your ability.
Source: National Health Commission's Bureau of Disease Control and Prevention, China Center for Disease Control and Prevention
(Completed)
(Editor: Qiao Yiqiong, Yang Di)
Related News

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Title:

Content: Silver hair health _ How to deal with the elderly in the face of degenerative disability? Expert Tutor 4 Training
Author: Heho Health
Published: Updated:
Your body is old, not by ID card, but by vitality!
Active energy means that you are free to do what you want without physical limitations or physical disturbances, such as being able to walk, climb stairs, take things, dress, climb mountains, etc.
If the activity is good, anything can be done alone, indicating that the body is young, on the contrary, life can not take care of itself, low activity, is old!
With age, many elderly people are at risk of degeneration and disability of physical function, which affects not only their daily lives, but also their mental health and social activities.
Therefore, exercise training for the elderly is an indispensable health care measure that can help them to enhance muscle strength, muscle endurance, joint mobility, balance and coordination, thereby improving quality of life and delaying the effects of aging.
Sports Training for the Elderly (see below)
+ 23
However, exercise training for the elderly is not an easy task, and suitable plans and methods need to be developed according to the physical condition, exercise experience and goals of the individual. The training principles and techniques adopted by the elderly vary greatly from age to age.
Coach Will pointed out that the exercise training for the elderly can be divided into two categories according to the purpose: one is to improve bone density and balance, prevent falls and fractures; the second is to enhance cardiopulmonary capacity, prevent and improve metabolic fitness and chronic diseases.
This type of exercise training is designed to address the common physical problems of the elderly.
Anti-fall, anti-bone loosening, anti-muscle less muscle training
Mainly muscle training and movement control, Coach Will explained that bone density changes with age, hormones, diet, exercise and other factors.
If bone density is insufficient, it can lead to bone loosening, increasing the risk of fracture after a fall.
An important factor affecting bone density is body load, that is, the weight or pressure the body is subjected to.
If the body is not loaded enough, it will reduce the stimulation to the bones, which will prevent the bones from being renewed and strengthened.
Muscle strength training can boost bone density by increasing muscle mass and strength and increasing body load.
Balance refers to the ability of the body to maintain stability in different postures and movements.
Balance is affected by vision, hearing, vestibular system, muscles and joints.
If the balance is not good, it is easy to lose the center of gravity and fall.
An important factor affecting balance is muscle strength.
Coach Will, for example, some elderly people actually have a good sense of balance, they know that they are going to fall, and they know how to restore balance, but they do not have enough muscle strength and control to pull themselves back, so they have not been able to prevent the fall from happening at the moment of losing balance.
Therefore, the use of muscle training to help the elderly to enhance balance and body control is also the key to preventing falls.
Related articles ： Muscular dysphoria ｜ Muscle loss or growth of the risk of disability in addition to calcium supplementation should do 3 groups of exercise prevention
+ 5
Three high looking for the door?
Cardiopulmonary endurance training promotes metabolic fitness
Controlling the three highs mainly depends on cardiopulmonary endurance training. Coach Will said that cardiopulmonary ability can affect metabolism, blood circulation and so on.
If the ability is not good, it is prone to poor metabolism, fatigue, easy asthma and other symptoms, and reduced daily activities will also increase the chance of chronic diseases.
Cardiopulmonary endurance training can improve cardiopulmonary function and metabolic fitness to prevent chronic diseases by increasing the intensity and time of exercise.
Elderly training principle: be able to cope with daily needs
When training the elderly, the main goal is to enable them to cope with the daily needs of daily life, such as shopping, walking, and traveling abroad.
These activities not only increase the physical activity of the elderly, but also increase their social interaction and psychological satisfaction.
Therefore, we will design suitable sports according to the needs and preferences of the elderly.
Sports coaches will also take care to control the amount of training, so that the elderly do not exercise too much or become too tired.
If the amount of training is too large, it may cause physical injury or counter-effect.
Trainers will adjust the intensity, frequency and duration of training based on the physical response and recovery of the elderly. They will also use testing tools or questionnaires to assess the physical function and health risks of the elderly.
Coach Will recommends that exercise training for the elderly should be done in the form of a small number of meals, that is, do some moderate exercise every day, instead of doing a lot at a time or only a few times a week.
This can make it easier for the elderly to digest and adapt to the load of exercise, and also allow their bodies to maintain a certain level of activity.
Related articles ： Muscular dysphoria ｜ 1 leg-looping method to know if there is no muscular dysphoria 2 nutrition to eat more mushrooms do not rely on exercise alone
+ 2
Adjust training orientation according to age group
1.
50 ~ 60 years old
The elderly in this stage usually have certain work or family responsibilities, and there are also some high level of leisure activities, such as mountaineering, golf, tennis, etc.
They are trained to reduce the risk of these activities, such as joint wear, muscle strain, and so on.
At the same time, they also have a forward-looking concept, that is, to lay the foundation for the future of aging to prepare.
Therefore, they will pay more attention to movement control, muscle strength and muscle endurance training, and will also prefer sports performance or specific training.
2.
70 ~ 80 years old
The elderly at this stage usually have retired or reduced their workload. There are also some chronic diseases or sub-health conditions, such as three highs and joint discomfort.
Their training orientation is to delay disability and maintain self-care in daily life.
Therefore, they will pay more attention to balance, coordination and flexibility training, and will also prefer functional and leisure training.
3.
Over 90 years old
The elderly at this stage usually already have some degree of disability or cognitive impairment and need help or care from others.
Their training orientation is to maintain a quality of life and reduce physical and psychological discomfort.
Therefore, they will pay more attention to social interaction, emotional management, and cognitive stimulation training, and will also be more relaxed and fun training.
Remind everyone that exercise training for the elderly should be based on the physical condition and goals of the individual to make plans, not blindly follow others or mess with themselves.
It is recommended that the elderly before starting sports training, first find a professional coach and doctor to do an assessment to understand their physical strengths and weaknesses, and then according to the recommendations of the coach or doctor, choose the appropriate sports items, intensity, frequency and time, so as to ensure that the exercise training of the elderly is both safe and effective.
Sports training for the elderly is not only beneficial to the body, but also beneficial to the mind. Sports can make the elderly feel happy, confident and fulfilled. It also allows them to make more friends, increase social activities and enrich life.
Related article ： Muscular dysmenorrhea ｜ Severe can be fatal! Follow the fitness instructor with elastic belt 5 movements to enhance the muscle strength of the upper limb
+ 10
You can do this at home.
1.
Upper Limb: Standing Single Arm Rowing
Equipment: Dumbbell, Chair
Starting position: Hip and trunk movements are stable.
Support weight on one foot, support on one side of the upper extremity, relax the dorsal muscles on the training side, and stabilize the arms downward.
End position: Wide back muscle contraction, upper arm external rotation close to the body, elbow joint flexion to the back parallel.
Training muscle group: broad back muscle, core anti-rotation strength.
Instructor's words: It is necessary to pay attention to whether the lumbar spine is unstable during the dorsal muscle exertion, resulting in lumbar anterior flexion.
Pay attention to the rhythm of the scapula movement when exerting force (shoulder blade retraction > upper arm spin > back muscle retraction)
2.
Lower Limb: Seated Stand - Breastbelt (Hip Circle) Support
Equipment: elastic belt (hip ring), chair
Starting position: The torso and knee position is 90 degrees bent, the hip joint is extended and rotated outward.
End Position: Hip continues to spin, hips leave the chair, torso keeps core stable.
Training Muscles: Exercise Core and Hip Force Control.
Instructor's words: should pay attention to whether the knee is clamped, whether the lumbar spine is bent forward, whether the pelvis is tilted forward (should be avoided).
Use of the hip ring can increase the feeling of hip strength and reduce the knee clip.
Avoid the discomfort of patients with degenerative arthritis caused by internal clamping.
Related articles: Hip health _ Ass sagging increases the risk of low back pain? 3 Exercises to strengthen the hip muscles
+ 4
You can do this at the gym.
1.
Upper limb: cable standing posture rowing
Equipment: Multifunctional Training Rack
Starting position: the trunk is stable and centered, the shoulder blade is outstretched, and the forearm and upper arm are relaxed.
End position: the core remains firm, the pressure is retracted after the shoulder blade, and the elbow joint buckles to complete the force.
Training Muscles: Wide Back Muscle, Trapezoid Muscle, Diamond Muscle
Instructor 's words: shoulder blade strength needs to be paid attention to, after the pressure, do not lift the neck to replace the strength.
2.
Lower Limbs: Heavy Front Crouching
Equipment: kettle bell
Starting position: feet with shoulder width, core strength is stable, weight is placed on the front of the chest
End position: The hips are rearward, the core is stable, and back to the starting position.
Training Muscles: Glute Major, Quadriceps
Coach 's words: When squatting, the knee should avoid the inner buckle, the core is stable, to avoid excessive pelvis leaning.
Extended reading:
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【 This article is reproduced with permission from Heho Health. 】
"The content of this article reflects the views of the original author and does not represent the position of Hong Kong 01."

**What If a Fall Happens?

How does Tai Chi enhance balance and body coordination?

It incorporates a lot of weight shifting and deliberate walking into its routines.

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.