Better Balance Prevents Falls
By: Source: AARP.org Date Posted: 2005-04-07 14:08:14
You juggle many activities, responsibilities, and people in your life with grace. But sometimes you can be physically tossed off balance by a wet floor or uneven pavement. Falls can occur anytime, anyplace and to anyone while doing everyday activities such as climbing stairs or getting out of the bathtub.
As we age, our sight, hearing, muscle strength, coordination and reflexes change, weakening our balance. Also, some health conditions, such as diabetes, heart disease, and circulation problems, affect balance. Even some medications have been known to make people dizzy.
Unfortunately, all of these factors make falls more likely. One of every three persons aged 65 years and older falls each year. But take heart, you do not have to be one of them! You can take simple steps to improve your balance and reduce your risk of falling.
Check Your Medications
If you are on medicine that makes you feel dizzy, talk to your doctor. "A doctor can review your medications and adjust or reduce your dosages to help you improve your balance," says Dr. JoAnn Manson, chief of preventative medicine at Brighman and Women's Hospital in Boston, MA.
Do Simple Balance Exercises
Balance is just like muscle strength - if you don't use it, you lose it," says Debbie Rose, PhD, Co-Director of the Center for Successful Aging at California State University, Fullerton. There are some easy ways you can make gains in improving your balance and lower-body strength. No special equipment, no cost - just you and some space. You can try these just about anywhere; just be sure you have something nearby that you can hold onto, should you feel unsteady.
- Tight-rope walk. Walk heel-to-toe. Position your heel just in front of the toes of the opposite foot each time you take a step. Your heel and toes should touch or almost touch. After taking 10-20 steps forward, reverse and walk backwards toe to heel along the same imaginary line.
Take the challenge! Do this walk with a paper plate on your head. With a little extra focus on your posture and balance, that plate will stay put!
- Balanced stand. Stand on one foot. Hold your weight on one leg for 30 seconds or longer. Then witch feet. Try this while waiting in line at the grocery store or at the bus stop.
- Sit and stand. Get up from a chair and sit back down.
Take the challenge! Do this sit and stand exercise with a paper plate on your head.
Try Advanced Balance Exercises
If you belong to a fitness center with access to personal trainers, ask one to teach you specific exercises using balance balls or balance boards. Many gyms offer balance or ball classes that work on strengthening your core muscles and improving your balance. Classes are fun, challenging and effective. Tai chi, yoga, pilates, and stretching or dance classes are also good ways to work on improving your balance. You can even use a DVD or video to practice in the comfort of your home.
Strength Train
Consider using weights or resistance bands. "Strength training can go a long way," says Dr. Manson. "It helps with balance while improving muscle tone, bone strength, and fights osteoporosis in women and men. You can do exercises like curls and shoulder presses while seated with free weights or resistance bands and advance to a standing position when or if you feel secure on your feet."
Whether you're at the gym or at home, Dr. Manson suggests you exercise in company. "Have a friend or relative join you. You're safer and you can support one another's efforts while preventing possible injury."
Fall-Proof Your Living Environment
To keep your balance and prevent falls, make sure you don't have obstacles on the ground or around your walking paths. Here are some reminders:
- Remove the clutter, pick up papers or clothes from the ground, move garbage bins under cabinets
- Keep your area well lit
- Be aware of your surroundings, know where your furniture is placed and any stairs or change of entry levels
- Clean up any spills
- Be sure your furniture is stable
- Use non-slip mats in the bathtub and on shower floors
- Secure loose area rugs with double-faced tape, tacks, or slip-resistant backing
Falls don't have to be part of getting older. You have the power to stay securely on your feet and decrease your chance of experiencing a fall. Share these tips with friends and family to help ensure their safety too.
AARP Resources
Rate Your Home
Your home's design and layout can also help prevent falls. Use these checklists to rate your home to see how it measures up.
Stretch for Flexibility
Staying flexible can help you improve and maintain your range of motion, which improves balance and prevents falls.
Pilates: A Core Conditioning Program
Made popular by professional dancers and celebrities, Pilates strengthens your body's core and creates the long, lean muscles of a dancer.
Boost Your Balance
Master these moves from AARP the Magazine and improve your balance.
Vibrating Shoes for Improved Balance
Can subtle vibrations in a person's shoes increase the wearer's balance? Harvard thinks so.
Additional Resources
Balance Exercises
See pictures and examples of five simple balance exercises. Try these to stay steady on your feet.
More Balance Exercises
Learn a variety of balance exercises and practice frequently.
Books
Find these books online at Borders.com.
How to Avoid Falling: A Guide for Active Aging and Independence
Eric Fredrikson, Firefly Books, Limited, October 2004
How to Prevent Falls: A Comprehensive Guide to Better Balance
Betty Perkins-Carpenter, St. Martin's Press, January 1999
Making Your Home "Senior-Friendly": A Guide for Friends and Family
Chuck Oakes, Aventine Press, October 2004
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