Brazilians are living longer, and people aged over 65 already make up more than 10% of the population, according to data from the latest demographic census by the Brazilian Institute of Geography and Statistics (IBGE). Simple precautions prevent one of the main causes of decreased quality of life among older adults, which can even result in permanent disability and death: falls.
The National Institute of Traumatology and Orthopedics (Into) estimates that annually, one-third of people over 65 suffer falls, a proportion that rises to 40% among those aged 80 and older. And the place where most falls occur is in their own home.
Physiotherapist Raquel Gonçalves, who holds a PhD in rehabilitation sciences from the University of São Paulo (USP), says that the population is already more aware of the necessary environmental adaptations, such as removing rugs, installing grab bars in high-risk areas like the bathroom, and using non-slip shoes. However, there are still people who neglect physical activity, which is essential for improving resistance, flexibility, and balance, thereby reducing the risk of falls.
“Someone who stays active throughout life or starts exercising will have a very different aging process. We talk a lot about sarcopenia, which is the loss of muscle mass, and if you do physical activity, you avoid this sarcopenia, which starts as early as age 30. So, when you reach 65 or 70, if a fall or fracture happens anyway, recovery is much easier,” adds Raquel.
According to the specialist, even those who are already older adults and haven’t built up this reserve over their lifetime benefit from exercises started at this stage: “They can be administered by a physiotherapist, of course, but they can also be replicated by a family member or caregiver. Even simple balance and muscle strength exercises contribute a lot.”
Raquel also emphasizes that rehabilitation after a fall is essential for the person to regain their quality of life: “When an older adult falls and has a fracture, they usually lose autonomy and often need to stay in bed… This has a huge psychological consequence. In addition, they start to experience an increasingly pronounced loss of muscle mass because they are immobile.”
She warns that exercises cannot be abandoned after recovery.
“Many people think: ‘I improved a bit, so I can stop.’ No! You have to think: ‘I recovered, now I’m going to keep doing the exercises to maintain that muscle mass, to maintain my strength, and not be so affected over time,” says the physiotherapist.
Source: Agência Brasil