Study Shows Older Women Who Exercise Regularly Have Lower Risk of Falls

A recent Australian study published in JAMA Network Open has found that older women who engage in the equivalent of 30 minutes of exercise a day, five times a week, are up to one-third less likely to suffer injuries from falls. The study also revealed that brisk walking and moderate or moderate-to-vigorous activity were associated with lower risk of falls.

According to Dr. Deborah Kado, a geriatrician at Stanford Health, the findings are not only encouraging but also highlight the importance of physical activity in maintaining mobility and independence as we age. Falls are a major health concern for older adults, with about 1 in 4 experiencing a fall each year and three million being treated in the ER as a result.

The study, which involved over 10,000 women aged 45 to 50 years old, found that engaging in 150 to 300 minutes of exercise per week reduced the risk of falls that didn’t cause injury by 26 percent and injurious falls by 30 percent. Exercising for more than 300 minutes further reduced the risk by 34 percent for injury-free falls and 23 percent for falls that caused injury.

The research also highlighted the benefits of activities like tai chi and brisk walking in reducing fall risk. Tai chi, in particular, has been shown to help older adults reduce their risk of falling by improving balance and walking speed. Brisk walking was found to lower the risk of falls by 17 percent compared to no exercise at all.

While the World Health Organization recommends 150 to 300 minutes of moderate or vigorous aerobic activity per week, Dr. Kado emphasizes that even small amounts of physical activity can have significant health benefits. She suggests that any increase in activity, even simple movements like walking around the house every 15 minutes, can help decrease the risk of early mortality.

Overall, the study underscores the importance of staying active as we age to maintain mobility, independence, and overall health.