Aging and Physical Frailty-Can It Be Helped?
Aging and physical frailty in our society can be seen at every
hand. Have you noticed a change in your aging parents or even a
change in yourself? If not then possibly you are not looking.
Maybe you are not as bouncy, not as strong, reflexes slowing;
balance a little off, etc. Possibly a little worry about falls
or accidents lurks in your sub- conscious mind. If so you are
normal and merely displaying common sense.
One of the most common injuries sustained in a fall is fracture
of the hip. In case one thinks this is no big deal consider
this: The one-year mortality rate for surgical hip fracture in
the elderly is a whopping 25% to 30%! (Reference "Ferri's
Clinical Advisor", WB Saunders.) None of us wants to play a
round of Russian roulette with odds like that.
There are five main factors in falls in the elderly:
1.Environmental hazards 2.Unawareness of the danger 3.Medication
side effects 4.Osteoporosis (softening of the bones)
5.Generalized physical frailty
First the obvious is addressed. Scour the living quarters for
hazards and pitfalls and eliminate them. The bathroom is
particularly dangerous especially the slippery surfaces. Protect
these and provide handrails. Watch that the non-slip mat doesn't
become more slippery than the surface it is covering, this
happens.
Educate the individuals involved as to the possibility of fall
and dangers and hazards.
Review medication for possible side effects conducive to falls.
Prevent and treat osteoporosis that makes the bones more likely
to fracture.
Lastly we address the subject of this article, physical frailty.
Is this decline an inevitable consequence of aging? Yes, it is.
Can it be avoided? Well, not entirely but fortunately it can be
slowed and minimized because a significant part of it is due to
disuse!
Any human faculty or ability, mental or physical, can be
strengthened by training or repeated use. Conversely, any
faculty can and is weakened by neglect and infrequent use.
The most effective way to optimize our physical abilities is a
program of strengthening and toning the main muscle groups and
other faculties including balance, coordination, reflexes, etc.
Most people can walk so do this as steadily as possible for 30
to 45 minutes a day. Window-shopping won't do it. This can be
broken into two or three segments and still provide the
benefits. (Incidentally, weight- bearing exercise also retards
osteoporosis. Sorry, swimmers.) Those who can could substitute
dancing, tennis, handball, shooting baskets or other similar
activities. (My favorite for mature folks? Dancing!) These
latter have the added benefit of further enhancing coordination,
reflexes, balance, etc., due to their start-and-stop and
direction- changing nature. Don't forget, the benefit is
proportional to the effort. (Check with your doctor first.)
Add some weight lifting for upper body strength as this is
easily accomplished with dumbells. This entire program should be
on a daily basis, trying to average six days a week. With real
commitment the serious frailty can be postponed well into old
age and with attention to the other factors the risk of serious
injury minimized. Yes, it is work and sometimes uncomfortable
but what really good thing comes to us without paying full
measure? (In the author's case, double.)
When you are in good shape (for your age) this is the benefit
that is realized:
You are less likely to slip or stumble. If you do stumble you
are less likely to fall. If you do fall you are less likely to
be hurt. If you are hurt it is less likely to be serious. If it
is serious you will recover faster and your recovery will be
more complete.
That's a pretty nice benefit. In addition you feel more
energetic, want to do more things and best of all, are able to
do them!
End article.