Simple Daily Habits Key to Senior Health, Says Physiotherapist

Maintaining mobility and balance becomes paramount as individuals age, particularly after 65, to prevent falls. Ramon Aiguadé, dean of the College of Physiotherapists of Catalonia, emphasizes that intense exercise isn't the only path to achieving this. Instead, he advocates for integrating simple, everyday actions into daily routines.

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From the age of 65 onwards, maintaining balance for more than five seconds without help is fundamental, because the risk of falling increases if you can't achieve it.

Aiguadé suggests that activities like lifting a water jug offer more than just strength training; they enhance coordination and build confidence. Similarly, opting to get off the bus one stop earlier encourages regular walking, which benefits cardiovascular health, muscle tone, and stability. He stresses that the focus should be on consistent, intentional movement rather than solely on gym-based workouts.

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Lifting a water jug, for example, is not just about carrying weight; it involves working on strength, coordination, and confidence.

Crucially, Aiguadé highlights the importance of balance exercises. He notes that the ability to stand on one leg for over five seconds signifies a strengthened postural control system, vital for fall prevention. He also points out that a physiotherapist can tailor exercise programs to individual capabilities and limitations, acknowledging that aging varies from person to person.

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Walking a few minutes more each day does wonders for cardiovascular health, muscle tone, and stability.

Beyond specific exercises, Aiguadé advises paying attention to ergonomics in daily life, such as how one gets out of bed or sits down, to reduce strain and prevent injuries. He also underscores the social aspect of staying active, suggesting that exercising with others and having clear goals can make the process more sustainable and enjoyable. Studies show physiotherapy can reduce falls in older adults by up to 40%.

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When a person at that age can stand on one leg for more than five seconds, they are strengthening the postural control system, which is crucial for avoiding accidents.