Mrs. Davis, a 73 year-old widow, lives alone in her two-story house. One morning, without warning, she falls down the stairs after using the upstairs bathroom, breaking several toes, badly spraining her ankle and severely cutting her hand. Fortunately, her daughter finds her two hours later frightened, but still conscious. Her daughter calls the ambulance and Mrs. Davis is treated at the emergency room.
Not all older people are as lucky as Mrs. Davis. Many live far from their loved ones and are not found soon enough after their fall to get adequate care. Sometimes an older person breaks a leg or hip that can lead to dependency on a walker, moving into a nursing home or even death.
Can anything be done to reduce the risk for falls? Besides removing rugs, furniture and other household hazards that may cause someone to fall, maintaining muscle mass can significantly decrease the risk of falling.
Strength training can slow down and almost eliminate the muscle weakness and loss that is expected in senior adults. Many people believe that once muscle mass is lost, it is gone forever. But this is not true. An older person who starts lifting weights usually benefits greatly from strength training. People as old as their 80's and 90's can double or triple their muscle mass by using weights. Very few younger people see that much improvement.
Benefits of weight training include improved balance, improved ability to lift and carry objects, increased mobility without canes, wheel chairs or walkers, less joint pain, reduced bone loss and better weight maintenance.
Weight maintenance is especially important for the older person. While younger people may lift weights to keep their weight down, older people actually need to keep their weight up. Weight loss in the senior adult often means loss of muscle rather than fat. Unexplained weight loss often increases risk for illness and death. So maintaining a healthy lean body mass in the older person is vital.
Working out with large exercise bands or weight machines are best for those who already have balance problems. Free weights work well for those with good balance. Also breathing out while lifting the weight is important to prevent dangerous increases in blood pressure.
A doctor should examine anyone over the age of 40 who is beginning an exercise program. Consulting with a physical therapist or exercise physiologist for a personal exercise program can also be helpful and reduce the risk of injury.
Our population is getting older. Exercise can make the aging process less debilitating. Let's hope that in the future we'll routinely see vigorous 80 year-olds working out diligently in the gym right next to their muscle-bound 20 year-old grandsons.
Debbie Wilburn is County Agent/Family and Consumer Science Agent with the Hall (770)535-8290 and the Forsyth (770)887-2418 County Extension Service.
Monday
August 4th, 2025
2:40PM
