In France, according to the government, more than 2 million people aged 65 and over fall at least once every year, leading to 130,000 hospitalizations and 10,000 deaths. If external solutions within the home exist (special installations and arrangements), specialists recommend working on balance through balance exercises. physiotherapy and take care of his physical health in general. In particular by practicing regular physical activity which thus makes it possible to preserve the Muscular forcethe bone mass and therefore thebalance. What is the ideal duration of physical activity to prevent the risk of falls in older women? Scientists from a team from the University of Sydney looked into these physical exercises which help to prevent the risk of falls.
Women between 65 and 73 years old: how many minutes of physical activity per week?
Led by a team from the University of Sydney, the study aimed to determine possible links betweenphysical activity and falls, with or without injury, among older women. To do this, the scientists based themselves on the indications established by the World Health Organization (WHO), on practicing 150 to 300 minutes of physical activity per week. They analyzed a cohort of 7,139 women, aged 65 years to 73 years.
What sport should you practice to maintain good health and avoid falls?
Then, the women were divided into several groups depending on the amount of exercise they did per week. Among the sports in question, they could do fast walk, moderate-intensity exercise as well as moderate-to-vigorous-intensity exercise. The first group included women who did not exercise, the second those who did between 1 and 150 minutes per week, the third those who did between 150 and 300 minutes and finally the people who practiced more than 300 minutes of physical exercise per week. Then, the researchers examined and compared the injuries in each group.
22 minutes of light exercise per day: Reduced risk of falls, with and without injuries
The authors of the research found that 2,012 women fell during the year, or 28.2%. Of all, 1,016 were injured due to their fall, and 996 were uninjured. According to the results, practicing physical activity for at least 150 to 300 minutes per week is associated with a reduction in the risk of falls, with or without injuries. In other words, the risk decreases from 22 minutes of light exercise per day. At a time, brisk walking as well as moderate-intensity and moderately vigorous physical activityare associated with a reduction in the risk of falls without injury, the authors conclude.
Compared to women who reported no physical activity, those who did brisk walking, those who practiced moderate physical activity as well as those who practiced moderate-vigorous physical activity had reduced risk of falls. “Our results argue for widespread promotion of physical activity, including leisure-time physical activity, to reduce the risk of non-injurious and injurious falls among older women.“, conclude the authors.
Sources :
- Anti-fall plan for the elderly – Ministry of Autonomy
- Leisure-Time Physical Activity and Falls With and Without Injuries Among Older Adult Women – Jama Network Open
