By J. Doell.
Fall Prevention Month is happening in November! Fall Prevention Month is a dedicated time to raise awareness about the importance of preventing falls. Falls are not just a minor concern. The consequences of a fall can be detrimental; thus, we need to find ways to help prevent them.
Exercise plays a crucial role in reducing the risk of falls, especially for those living with Parkinson’s disease (PD). Regular exercise can help:
– Improve Balance and Coordination: Exercise helps strengthen core muscles and improves posture which can significantly reduce the risk of losing balance (Tufts University, 2023).
– Enhance Flexibility: Stretching and mobility exercises can improve muscle blood flow and help joints move through their full range of motion which will improve abilities to do daily activities confidently. (Mayo Clinic, 2023)
– Increase Strength: Improving muscle strength overall and specifically in the legs and hips can provide better support and lead to improvements in walking speed and standing stamina (Tufts University, 2023).
– Boost Confidence: When we feel physically capable, we’re more likely to engage in the exercise and activities that benefit us.
At U-Turn Parkinson’s, we offer several ways to stay active, practice balance and build strength. It’s important to us that you feel empowered to minimize your risk of falling and therefore, we’d like to highlight 3 classes you can attend on a weekly basis to help prevent falls.
Tai Chi, Dancing With Parkinson’s and Empower-U: How can these classes help prevent falls?
– Tai Chi
Tai Chi is a form of martial arts focused on slow gentle movements, a meditative state of mind, and controlled breathing. This practice can help improve balance, flexibility, and muscle strength. Studies show that regular sessions can help those with PD to reduce their number of falls (NCCIH, 2023). The activity can enhance coordination by training the brain and body to move fluidly, improving overall stability. Tai Chi’s emphasis on deep breathing can also reduce stress that can contribute to falls.
– Dancing With Parkinson’s
Dance is not only fun, but a great tool for improving motor skills, balance, and cognitive function. The rhythmic, controlled movements involved with dance help with posture, flexibility, and coordination. Dance can provide a safe and enjoyable way to move your body in ways it doesn’t typically move, which helps to improve both strength and agility. Learning choreography and moving to the beat of music strengthens cognitive function.
With the physical, cognitive and confidence boosting benefits of dance, falls can be reduced.
– Empower-U
Empower-U is a full-body strength and conditioning class that will offer the opportunity to build core, upper, and lower body strength, all of which are important for reducing falls. In order to strengthen and build muscle, we can follow the concept of progressive overload, which means gradually bumping up the intensity or load of your training. This is done by increasing the weight you’re lifting or upping the number of reps completed over a period of time.
Research shows that muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. Therefore, strength training is important! Strength training, particularly exercises that target flexibility and range of motion, can help alleviate stiffness, allowing for better movement and reducing discomfort. Strengthening the muscles, especially in the core and lower body, can improve stability and coordination, reducing the likelihood of falls and injuries.
Why is fall prevention so important?
Preventing falls is more than just avoiding injury- it is about maintaining your independence and quality of life as well. Fall prevention is important because it can help you:
Stay out of the hospital: Falls are one of the leading causes of hospitalization, particularly among individuals with PD. A serious fall can lead to fractures, hospital stays, and long recovery times, which may worsen motor symptoms and impact overall health.
Stay Active: when we stop moving, symptoms of PD worsen. Reduced activity can lead to muscle weakness, reduced flexibility, and a decline in mobility. This creates a cycle where reduced movement increases the risk of falls and falls limit our ability to be active.
Reduce symptoms of PD: Regular exercise not only reduces the risk of falls but can also help manage the symptoms of PD itself. Activities that challenge balance, coordination, and strength can help slow down the progression of motor symptoms, improve mental health, and boost overall well-being. To live our best, we have to stay active!
Keep moving and stay engaged—whether it’s with Tai Chi, Dancing With Parkinson’s, Empower-U or one of our many other classes. Together, we can reduce the risk of falls, keep Parkinson’s symptoms at bay and move towards a stronger, more independent future!
New to U-Turn Parkinson’s? Create your account today! All programming at U-Turn Parkinson’s is offered free-of-charge: https://uturnparkinsons.org/our-community/#account
Existing Member? Sign up for class here: https://uturnparkinsons.org/class-sign-up/
Happy Fall Prevention Month!
Resources:
David, F., & Raffin, J. (2005). 24 months of exercise improves the motor symptoms in Parkinson’s disease. IN6-2005. ResearchGate. https://www.researchgate.net/publication/270427568_24_Months_of_Exercise_Improves_the_Motor_Symptoms_in_Parkinson%27s_Disease
Degens, H. (2006). Muscle tissue changes with aging. The Journal of Clinical Investigation, 116(2), 286-294. https://pmc.ncbi.nlm.nih.gov/articles/PMC2804956/
Krista Mclntyre. (November 23, 2022). Strength training can help prevent falls. Here’s how. https://www.lifemark.ca/blog-post/strength-training-can-help-prevent-falls-heres-how.
Kristen Fischer. (December 22,2022). What is Progressive Overload?. https://www.webmd.com/fitness-exercise/progressive-overload.
Mayo Clinic Staff. (November 18, 2023). Stretching: Focus on Flexibility. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931.
NCCIH. (December 2023). Tai Chi: What You Need to Know. https://www.nccih.nih.gov/health/tai-chi-what-you-need-to-know.
Rachel Dolhun. (August 24, 2018). Exercise and Parkinson’s: Frequently Asked Questions. https://www.michaeljfox.org/news/exercise-and-parkinsons-frequently-asked-questions.
Tufts University. (May 23, 2023). Exercise Can Help Decrease Fall Risk for Elderly People. https://medicine.tufts.edu/news-events/news/exercise-can-help-decrease-fall-risk-elderly-people#:~:text=By%20strengthening%20the%20muscles%20in,a%20reduction%20in%20fall%20risk.
Yale Medicine. (2022). Can exercise help people with Parkinson’s? Yale Medicine. https://www.yalemedicine.org/news/can-exercise-help-people-with-parkinsons