Q & A: UAH’s Dr. Sara Harper talks about tips for increasing mobility in the aging population
BY ERIN COGGINS | LIVING 50 PLUS
Dr. Sara Harper is an Assistant Professor of Exercise Science in the Kinesiology Department in the new newly renamed College of Education, Sport and Human Studies. She joined the staff at UAH in August 2023. Her PhD is in exercise physiology, with additional training in geriatrics, exercise medicine, skeletal muscle adaptations, and ergonomics.
What is kinesiology? How did you become interested in this area of study/research?
Kinesiology is the study of human movement. I became interested in human movement and exercise science as a young soccer player, and that passion grew as I worked through various sports rehabilitation programs. Although interested in sports performance, my passion in kinesiology lies in optimizing healthy, age-related physical function. This passion has evolved into assessing fall risk and enhancing fall prevention, as well as evaluating stairway navigation.
In regard to mobility, as people grow older, what are some of the issues they start to face?
One particular challenge is that, as a society, we are generally less active than we were decades ago. With technological advances, less labor-intensive jobs, and increased sedentary or inactive time, we have to be intentional about moving our bodies.
Always keep moving. That is simple to say, but not always simple to implement. It is important that we think about the barriers to exercise or movement. Is it accessible? Do we have the time, equipment, etc? Do we have resources or guidance? Is an exercise professional needed to help provide guidance and structure to implement a new program safely? Are there existing conditions (e.g., high blood pressure, diabetes, chronic back pain, etc.) that need to be considered when creating a plan?
What are some things people can do to prepare their body for getting older that can ease mobility issues?
My late grandmother’s mantra was ‘always keep moving.’ How we think about mobility and movement is critical. A great place to begin that conversation is often with decreasing inactive time or sedentary time. If you find yourself sitting a bit, can you break up the sitting time with some movement? In a work setting, that could mean walking to the water fountain or walking a lap around the office. At home, could you decrease inactive time with chore intervals? Even heavy housework can elicit a moderate-intensity exercise. For those who may have a lunch break hour, could you add 15 minutes of brisk walking before returning to the office chair? Over time, decreasing inactive time as well as slowly and intentionally integrating cardiovascular training (e.g., walking, biking, swimming, rowing), resistance training (e.g., weight machines, free weights, flexibility bands), and flexibility & balance training (Tai Chi, yoga, starching, etc.) help keep our bodies mobile.
Balance becomes an issue in maneuverability as we age. What tips do you have for improving balance?
Maintaining our balance is critical throughout our lifespan. To maintain and improve it, we need to test and evaluate our current balance, which informs our approach (i.e., ensuring a comfortable yet reasonable challenge) to enhance balance.
Locally in Huntsville, here are a few programs that have stood out. Steady for Life has several balance, Pilates, yoga, strength training and ballroom dancing class options.
Studio 60 has a supervised exercise gym for ages 60-plus in addition to group fitness classes, of note, an arthritis exercise class, and open play pickleball, open Monday-Friday.
The Osher Lifelong Learning Institute (OLLI) at UAH offers several course options, with many starting in late August. These include Tai Chi for True Beginners, Tai Chi – Advanced Beginner, Contemporary Nutrition, Breathe Through It: Mindfulness, Relaxation Techniques, and Stress Management, Beginner and Intermediate Gentle, Mindful Yoga, Beginners Pilates, Line Dancing, Waltz Dancing, Nordic Walking, A Healthy Diet of Health Information, and Pickleball for Beginners.
Fall risks are a concern for many as they age. What are some of the most common fall risks?
One of the greatest risks is a history of falls. The relative risk often involves multiple risk factors. As more risk factors apply, the increased likelihood of falling. Common intrinsic factors include whether the person feels unsteady when standing or walking, worries about falling, and as mentioned, if they have a fall history (have fallen in the past year). The Centers for Disease Control and Prevention had some outstanding resources via Stopping Elderly Accidents Deaths & Injuries (STEADI). Other factors that affect fall risk include someone’s physical function, polypharmacy, possible home hazards, measuring orthostatic blood pressure, assessing visual acuity, assessing feet and footwear, checking vitamin D intake, and identifying comorbidities, such as depression and osteoporosis.
What are some of the solutions for the prevention of these common fall risks?
Great question – I like to emphasize the possible solutions. We can intervene and reduce risk. For example, if someone has poor gait, strength, or balance, a physical therapy or evidence-based exercise program (e.g., Tai Chi, etc.). Additionally, a person’s primary healthcare provider can optimize medications to minimize fall risk (due to polypharmacy) and improve blood pressure response (i.e., orthostatic hypotension). Vitamin D levels can also be measured during a doctor’s visit. If there are home hazards, an occupational therapist can evaluate home safety through a referral. An ophthalmologist (eye doctor) can conduct vision tests to evaluate visual impairment. A trip to The Good Feet Store, Fleet Feet Huntsville/Madison, or a visit to a podiatrist can help inform a shoe fitting and the use of shoe insoles.
In particular, many people encounter more fall risks at home. What can be done in the home to help prevent fall risks?
Reducing risk in our home and addressing hazards are critical. Some common hazards may include throw rugs and tripping hazards. Often, discarding those throw rugs and moving tripping obstacles reduces fall risk. The room with the greatest relative fall risk is the bathroom. In these spaces, reducing the risk of slips in slipper tubs and installing grab bars can improve stability and reduce the risk of falls. Enable Madison County provides services to aging and homebound individuals, improving their lives in their homes and maintaining their independence. Other common home modifications include adding additional handrails, installing raised toilet seats, improving indoor lighting, and installing ramps into homes, as well as adding step-edge contrasts on steps.
Stairs can also be an issue for us as we age. What tips do you have for those who must face the challenge of climbing stairs?
Traversing to another level can be a key aspect of maintaining one’s independence. As able, I recommend keeping moving, using, and maintaining our mobility. Keep moving, when proper guidance, to maintain our mobility and independence is a key part.
Additionally, home modifications to stairs, including adding an additional handrail, improving lighting, and adding step-edge contrast, can all help improve use and accessibility for stairs. As needed, ramp access inside the home or stair lifts may also improve access.
What research in kinesiology is currently being conducted at UAH that will/can impact mobility issues in the future?
The Kinesiology Department at UAH conducts a variety of research that impacts our lives every day. Some areas of focus include the impact of youth sport on family life, student-athlete mental health, exploring collegiate coach transitions, home rehabilitation compliance, research using underwater treadmills, resistance exercise, how nutrition and exercise impact quality of life, and healthy age-related physical function, ergonomics/exercise research and programs, such as the Ability Sports Network.
Are there any opportunities for the aging community to become involved in the research being conducted at UAH?
Yes, we have a current study recruiting individuals with either low vision and/or older adults (65+ years of age for this study) for a study on visual contrast markers for stair navigation via augmented reality. For more information, please feel free to reach out to the harperlab@uah.edu or call my office phone at 256-824-2184. We have several other future studies in development that focus on the aging community and mobility. We welcome folks to reach out and follow us through the UAH KIN Department and UAH College of Education, Sport and Human Studies on Facebook, Instagram, and LinkedIn to stay up-to-date.