You probably know someone who has fallen and broken a hip. But what you may not know is that not only the elderly who fall, or break their hips.
may be very young and still be at high risk.
- The risk of hip fracture doubles every five years after age fifty.
- Nine out of ten hip fractures happen to people over sixty years.
- Over 25% of those people develop complications and die within a year. 1
However, no matter what your age or fitness level, you can take one step at this time to prevent this from happening to you.
This is improving the signals to the muscles, which begin to diminish as you get older. This makes it more difficult to balance, and your muscles respond when needed -. To avoid falling, for example
Researchers at the University of Delaware analyzed how muscles respond when neurons in the brain send electrical signals from the muscles to move.
found that in the elderly, not only muscles respond more slowly, but actually the neurons fired less frequently. At first glance this seems to confirm the conventional wisdom that the slowdown is physically an inevitable consequence of aging, but there’s more …
The researchers found that strength training significantly improves both neurons and muscle response. 2
In other words, you can “turn back the clock” in this particular function of aging to help maintain mobility as you get older and avoid the risk of breaking a bone in a fall.
Strength training builds muscles called “rapid exchange”. This is the guy who gave our ancestors the sudden and explosive light they needed to capture prey or escape danger.
These same muscles – and neurons that activate them -. They are responsible not only for power, but for coordination, balance and sudden response
If you are climbing stairs, walking or biking, is much less likely to fall if you have more power of contraction fast muscle. The study of Delaware showed that this is true, no matter how old you.
Other studies show that leg strength is the main predictor of active, healthy and so you stay mobile as they age. 3
So here’s something you can do from now to increase the power in your legs and hips. It’s my favorite leg workout, and I do every day, no matter what else I can add to it. Called Hindu Squats .
- Stand with feet shoulder width.
- Extend arms out in front of you, parallel to the ground with open hands, palms down.
- Inhale quickly and pull your hands back toward you as if you were rowing.
- As pull back, rotate your wrists up and make a fist.
- At the end of inhalation, the elbows should be behind you with both hands into a fist, palm up.
- From this position, exhale, bend your knees and squat.
- arms to the sides Drop and touch the ground with the tips of his fingers.
- Continue exhaling and let the arms swing up while standing back to the starting position.
Repeat the rhythm of a repetition every four seconds. Once you feel comfortable with, you can increase your speed to a squat per second. Repeat until you feel breathless. The rest, recover and make two more games.
It is important to note that increased its strength – do “aerobics” or other resistance exercise -. It is what makes the difference to reduce the risk of fractures
harder, you will do more to himself than to avoid injuries. You can also boost your immune system, elevate your mood, increase endurance, burn more fat, and even prevent chronic pain (such as back pain).
One final note: If you think you’re too old to get these benefits, think again. Researchers at the Research Center for Human Nutrition at Tufts University studied the effects of strength training in a group between the ages of 63 and 98. Hearing aids or wheelchairs it is needed.
After ten weeks, even the elderly increased muscular strength, endurance and stability was recorded. Many were able to walk unassisted by the end of the study. 4
The fact is falling not have to be a part of aging. You may decide that you will not have to lie.
To your good health,
Al Sears, MD
1. “hip fractures in the elderly.” A Place for Mom. aplaceformom.com. Accessed September 7, 2014. 2. Cristopher A. Knight and Gary Kamen, “Modulation rates motor unit firing during a complex task sinusoidal force in young adults and adults,” Journal of Applied Physiology , 102 (2007): 122-129. 3. Swallow, Elisabeth B., et al, “quadriceps strength predicts mortality in patients with moderate to severe disease chronic obstructive pulmonary” Thorax 2007; 62: 115-120 4. Klatz R. youth hormones , the American Academy of Anti-Aging, Chicago 1999, p. 47-48.