ARTICLE SOURCES

ARTICLE LIST

• THE STEADY SENIOR: THE COMPLETE GUIDE TO GREAT BALANCE OVER 60

• THE ULTIMATE GUIDE TO FALLS PREVENTION FOR OLDER ADULTS (PART 1, PART 2, PART 3)

• FALLS PREVENTION - OVERCOMING THE FEAR OF FALLING

• THE COMPLETE GUIDE TO STRONG BONES OVER 60 (PART 1, PART 2, PART 3)

• BETTER BREATHING: IMPROVING LUNG HEALTH OVER 60

• SLEEP IS GREAT MEDICINE: HOW TO GET A GOOD NIGHT’S SLEEP OVER 60

• VESTIBULAR EXERCISES: EXERCISES FOR DIZZINESS, VERTIGO AND MOTION SENSITIVITY

ARTICLE LINK

Sources (citations)

1. Balance (ability). (2021, November 29). Wikipedia. https://en.wikipedia.org/wiki/Balance_(ability) 

2. http://www.physio-pedia.com/Base_of_Support 

3. Krebs, D. E., Goldvasser, D., Lockert, J. D., Portney, L. G., & Gill-Body, K. M. (2002). Is base of support greater in unsteady gait?. Physical therapy, 82(2), 138–147. https://doi.org/10.1093/ptj/82.2.138

4. Evans, N.E. (2017). Sharpening Your Functional Fitness. In B. Bushman (Ed.). ASCM’s Complete Guide to Fitness & Health 2nd Edition. Champaign, IL: American College of Sports Medicine. https://doctorlib.info/health/guide-fitness-health/9.html

5. Shumway-Cook, A., Brauer, S., & Woollacott, M. (2000). Predicting the probability for falls in community-dwelling older adults using the Timed Up & Go Test. Physical therapy, 80(9), 896–903. https://academic.oup.com/ptj/article/80/9/896/2842520 

6. Bohannon R. W. (2006). Reference values for the five-repetition sit-to-stand test: a descriptive meta-analysis of data from elders. Perceptual and motor skills, 103(1), 215–222. https://doi.org/10.2466/pms.103.1.215-222 Full text: https://www.academia.edu/43982484/Reference_Values_for_the_Five_Repetition_Sit_To_Stand_Test_A_Descriptive_Meta_Analysis_of_Data_from_Elders 

Additional Sources

1. Centers for Disease Control and Prevention. (2021, August 6). Facts About Falls. Centers for Disease Control and Prevention (CDC). Retrieved May 14, 2022, from https://www.cdc.gov/falls/facts.html 

2. Annweiler, C., Montero-Odasso, M., Schott, A. M., Berrut, G., Fantino, B., & Beauchet, O. (2010). Fall prevention and vitamin D in the elderly: an overview of the key role of the non-bone effects. Journal of neuroengineering and rehabilitation, 7, 50. https://doi.org/10.1186/1743-0003-7-50 

3. Thomas, J. I., & Lane, J. V. (2005). A pilot study to explore the predictive validity of 4 measures of falls risk in frail elderly patients. Archives of physical medicine and rehabilitation, 86(8), 1636–1640. https://doi.org/10.1016/j.apmr.2005.03.004 

4. Guralnik, J. M., Ferrucci, L., Pieper, C. F., Leveille, S. G., Markides, K. S., Ostir, G. V., Studenski, S., Berkman, L. F., & Wallace, R. B. (2000). Lower extremity function and subsequent disability: consistency across hstudies, predictive models, and value of gait speed alone compared with the short physical performance battery. The journals of gerontology. Series A, Biological sciences and medical sciences, 55(4), M221–M231. https://doi.org/10.1093/gerona/55.4.m221 

5. Rogers, M. E., Page, P., & Takeshima, N. (2013). Balance training for the older athlete. International journal of sports physical therapy, 8(4), 517–530. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3812830/

ARTICLE LINK

Sources (citations)

Why You Should Begin Preventing Falls Today

1. Lord SR, Sherrington C, Menz HB, Close JCT.(2007) Falls in Older People: Risk factors and strategies for prevention. 2nd ed. Cambridge; New York: Cambridge University Press. https://assets.cambridge.org/97805216/80998/frontmatter/9780521680998_frontmatter.pdf 

2. Alpantaki, K., Papadaki, C., Raptis, K., Dretakis, K., Samonis, G., & Koutserimpas, C. (2020). Gender and Age Differences in Hip Fracture Types among Elderly: a Retrospective Cohort Study. Maedica, 15(2), 185–190. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7482680/

What’s Putting You at Risk of Falling - Risk Factors For Falls

1. Todd, C., & Skelton, DA. (2004). What are the main risk factors for falls amongst older people and what are the most effective interventions to prevent these falls? How should interventions to prevent falls be implemented? (WHO/HEN Report). World Health Organization. https://www.research.manchester.ac.uk/portal/en/publications/what-are-the-main-risk-factors-for-falls-amongst-older-people-and-what-are-the-most-effective-interventions-to-prevent-these-falls-how-should-interventions-to-prevent-falls-be-implemented(bd82b13d-6f3f-4b6f-84d8-3ac8c293e80b)/export.html 

2. Ambrose, A. F., Paul, G., & Hausdorff, J. M. (2013). Risk factors for falls among older adults: a review of the literature. Maturitas, 75(1), 51–61. https://doi.org/10.1016/j.maturitas.2013.02.009 

3. “FACT SHEET Risk Factors for Falls.” STEADI - Older Adult Fall Prevention, Center for Disease Control, National Center for Injury Prevention and Control, 2017. https://www.cdc.gov/steadi/pdf/STEADI-FactSheet-RiskFactors-508.pdf 

4. Dionyssiotis Y. (2012). Analyzing the problem of falls among older people. International journal of general medicine, 5, 805–813. https://doi.org/10.2147/IJGM.S32651 

ARTICLE LINK

STEP 1: Stop Doing What’s Putting You At Risk - Take Care and Ask For Help

STEP 2: How To Exercise To Prevent Falls - The Best Exercise For Falls Prevention

STEP 3: Improve Your Vision And Hearing To Prevent Falls

1. Elliot, D., Black, A., Wood, J. (2019). Guidelines for optometrists to help prevent falls in older patients. University of Bradford, UK, Queensland University of Technology, Brisbane, Australia. https://www.optometry.org.au/wp-content/uploads/Professional_support/Guidelines/Falls_Guidelines_v8.pdf

2. Haran, M. J., Cameron, I. D., Ivers, R. Q., Simpson, J. M., Lee, B. B., Tanzer, M., Porwal, M., Kwan, M. M., Severino, C., & Lord, S. R. (2010). Effect on falls of providing single lens distance vision glasses to multifocal glasses wearers: VISIBLE randomised controlled trial. BMJ (Clinical research ed.), 340, c2265. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2876235/

3. Pagan-Guadalupe, N. B. (2021). Systematic Review: The Effect of Hearing Aids on Balance and Falls. Https://Academicworks.Cuny.Edu/. https://academicworks.cuny.edu/gc_etds/4303/ 

4. Mahmoudi, E., Basu, T., Langa, K., McKee, M. M., Zazove, P., Alexander, N., & Kamdar, N. (2019). Can Hearing Aids Delay Time to Diagnosis of Dementia, Depression, or Falls in Older Adults?. Journal of the American Geriatrics Society, 67(11), 2362–2369. 

   https://agsjournals.onlinelibrary.wiley.com/doi/10.1111/jgs.16109

   Ehrenfeld, T. (2022). Health Benefits of Hearing Aids. https://www.healthyhearing.com 

   https://www.healthyhearing.com/help/hearing-aids/health-benefits 

STEP 4: The Best Shoes to Prevent Falls and How To Take Care Of Your Feet

• Lord SR, Sherrington C, Menz HB, Close JCT. (2007) Falls in Older People : Risk factors and strategies for prevention. 2nd ed. Cambridge ; New York: Cambridge University Press. https://assets.cambridge.org/97805216/80998/frontmatter/9780521680998_frontmatter.pdf

STEP 5: How To Make Your Home and Backyard Safe From Falls

1. Li W, Keegan TH, Sternfeld B, Sidney S, Quesenberry CP Jr, Kelsey JL. Outdoor falls among middle-aged and older adults: a neglected public health problem. Am J Public Health. 2006 Jul;96(7):1192-200. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1483851/

STEP 6: Be Aware of Health Conditions and Medications Putting You At Risk of Falling

1. Blair, A., & Manian, F. A. (2015). Coexisting Systemic Infections (CSIs) in Patients Presenting With a Fall: Tripped by Objects or Pathogens? Open Forum Infectious Diseases, 2(suppl_1). https://academic.oup.com/ofid/article/2/suppl_1/813/2635030 

2. Strupp, M., & Brandt, T. (2008). Diagnosis and treatment of vertigo and dizziness. Deutsches Arzteblatt international, 105(10), 173–180. https://doi.org/10.3238/arztebl.2008.0173

3. Walther, L. E., Rogowski, M., Schaaf, H., Hörmann, K., & Löhler, J. (2010). Falls and dizziness in the elderly. Otolaryngologia polska = The Polish otolaryngology, 64(6), 354–357. https://doi.org/10.1016/S0030-6657(10)70586-2

4. Todd, C., & Skelton, DA. (2004). What are the main risk factors for falls amongst older people and what are the most effective interventions to prevent these falls? How should interventions to prevent falls be implemented? (WHO/HEN Report). World Health Organization. https://www.research.manchester.ac.uk/portal/en/publications/what-are-the-main-risk-factors-for-falls-amongst-older-people-and-what-are-the-most-effective-interventions-to-prevent-these-falls-how-should-interventions-to-prevent-falls-be-implemented(bd82b13d-6f3f-4b6f-84d8-3ac8c293e80b)/export.html

Berry, S. D., & Miller, R. R. (2008). Falls: epidemiology, pathophysiology, and relationship to fracture. Current osteoporosis reports, 6(4), 149–154. https://doi.org/10.1007/s11914-008-0026-4 

Eggers, S. D. (2009). DIZZINESS: A PRACTICAL APPROACH TO DIAGNOSIS AND MANAGEMENT. Neurology, 72(24), 2139. https://n.neurology.org/content/72/24/2139

STEP 7: Decrease Your Falls Risk With Good Nutrition

Vitamin D

Annweiler, C., Montero-Odasso, M., Schott, A. M., Berrut, G., Fantino, B., & Beauchet, O. (2010). Fall prevention and vitamin D in the elderly: an overview of the key role of the non-bone effects. Journal of neuroengineering and rehabilitation, 7, 50. https://doi.org/10.1186/1743-0003-7-50 

Alcohol

Cawthon, P. M., Harrison, S. L., Barrett-Connor, E., Fink, H. A., Cauley, J. A., Lewis, C. E., Orwoll, E. S., & Cummings, S. R. (2006). Alcohol intake and its relationship with bone mineral density, falls, and fracture risk in older men. Journal of the American Geriatrics Society, 54(11), 1649–1657. https://doi.org/10.1111/j.1532-5415.2006.00912.x 

STEP 8: Get A Good Night’s Sleep Naturally, Every Night

1. Lee, S., Chung, J. H., & Kim, J. H. (2021). Association Between Sleep Quality and Falls: A Nationwide Population-Based Study from South Korea. International journal of general medicine, 14, 7423–7433. https://doi.org/10.2147/IJGM.S331103 

2. Latimer Hill, E., Cumming, R. G., Lewis, R., Carrington, S., & Le Couteur, D. G. (2007). Sleep disturbances and falls in older people. The journals of gerontology. Series A, Biological sciences and medical sciences, 62(1), 62–66. https://doi.org/10.1093/gerona/62.1.62

STEP 9: Decrease Your Falls Risk By Reducing Stress (+ Simple Meditation)

STEP 10: Walking Aids & Assistive Devices - How they can help and how they can be putting you at risk

ARTICLE LINK

Lopes, K. T. I., Costa, D.F., Santos, L.F., Castro, D.P., Bastone, A.C. (2009). Prevalence of fear of falling among a population of older adults and its correlation with mobility, dynamic balance, risk and history of falls. Prevalence of Fear of Falling among a Population of Older Adults and Its Correlation with Mobility, Dynamic Balance, Risk and History of Falls, 13(3), 223–229. https://www.scielo.br/j/rbfis/a/WV7ZCCcJ4bG3pc88MC99vHp/?format=pdf&lang=en

ARTICLE LINK

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13. Sözen, T.; Özı¸sık, L.; Ba¸saran, N.Ç. An overview and management of osteoporosis. Eur. J. Rheumatol. 2017, 4, 46–56. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5335887/

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