The most effective exercise against weakness is resistance exercise. According to Tao Therapy, it is recommended to arrange 2 to 3 times a week, 8 to 10 sets of movements for about 10 repetitions each time, and aerobic exercise and flexibility training.

(Provided by Taoyuan Nursing Home)

[Reporter Zheng Shuting/Taoyuan Report] Chen Meiyun, the national treasure of Gezai Opera, passed away suddenly due to a slip and fall, which also made the public pay attention to the prevention of accidental falls for the elderly. Preventive measures such as exercise and nutritional supplements.

According to the 2021 death cause statistics of the Ministry of Health and Welfare, "falling" ranks the second cause of accidental injury death for the elderly over 65 years old, second only to traffic accidents. Wang Sanping, director of the Occupational Therapy Department of Peach Therapy, said that the elderly will lose muscle mass due to age. After the age of 40, the muscle mass will be lost at a rate of 8% every 10 years, and after the age of 70, it will be reduced by 15% every 10 years. A recent survey in Taiwan showed that the prevalence rates of physical weakness or pre-weakness were 6.8% to 40.5%, while weakness was An unstable state that causes rapid deterioration of body functions. The physical weakness of the elderly is often accompanied by physiological problems such as sarcopenia, reduced activity, lack of appetite, osteoporosis, poor sleep quality, and easy fatigue and falls.

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Wang Sanping said that people can self-test their lifestyle at home, including slow walking speed (less than 0.8 meters per second when walking in a straight line), decreased grip strength of the upper limbs (the maximum grip strength of the dominant hand is <26 kg for men and <18 kg for women), mobility Signs of strenuousness (difficulty getting up from the seat, climbing stairs), involuntary weight loss (5% weight loss in the past year), self-reported fatigue (feeling strenuous to do anything recently), especially for the elderly twice in a row in the past year More attention should be paid to the physical changes of the above repeated falls.

The most effective exercise against weakness is resistance exercise. According to Tao Therapy, it is recommended to arrange 2 to 3 times a week, 8 to 10 sets of movements for about 10 repetitions each time, and aerobic exercise and flexibility training.

(Provided by Taoyuan Nursing Home)

Chen Yihui, an Occupational Therapist at Peach Therapy, said that a physical frailty assessment was conducted on chronic inpatients with Peach Therapy (average age 51 years old), and it was found that 17% of the cases had lower limb muscle weakness, highlighting the importance of screening frailty cases as early as possible. The most effective exercise against weakness is resistance exercise. It is recommended to arrange 2 to 3 times a week, 8 to 10 sets of movements for about 10 repetitions each time, and aerobic exercise such as walking, climbing, swimming, and balance training , Flexibility training such as Tai Chi, towel stretching exercises, etc., the effect is better.

In addition, the elderly need to take in enough calories and high-quality protein for three meals, or supplement them with appropriate nutritional supplements. Going outdoors to bask in the sun and maintain a cheerful mood is also an indispensable coup against frailty.

The most effective exercise against weakness is resistance exercise. According to Tao Therapy, it is recommended to arrange 2 to 3 times a week, 8 to 10 sets of movements for about 10 repetitions each time, and aerobic exercise and flexibility training.

(Provided by Taoyuan Nursing Home)

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keywords

  • fall

  • Osteoporosis

  • Sarcopenia

  • resistance training

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