Balance declines with age. Statistics show that
accidents are the sixth leading cause of death to Americans
over 75, with falls the most common accident among elders.
Lack of strength and balance contribute to falls that result
in broken bones or soft tissue damage. Yet it is possible
for seniors as old as 90 to greatly reduce their tendency
to fall through exercise and balance training.
Tessa is especially vigilant about preventing falls because
of a near accident when she slipped on a scatter rug.
Although she considers herself generally healthy at 72,
she suffers from slight visual impairment and arthritis.
She takes medication for high blood pressure and is concerned
that side effects from drug changes could also contribute
to a decline in balance. She does not plan to be among
the 300,000 U.S. hospital admissions for broken hips each
year.
Tessa was alerted to the high incidence of falls and
best prevention techniques while attending a special program
by her area Council on Aging at her senior center. She
learned that regular exercise is one of the most important
ways that people over 50 can reduce their risk of falling.
Exercise not only improves strength and increases a feeling
of well-being---it is a key factor in maintaining balance.
The speaker listed a variety of options: simple balance
exercises done at home that need no more equipment than
a chair, yoga, and Tai Chi (graceful meditative movement
that enhances body awareness). Studies indicate that people
who do regular balance exercises, yoga or Tai Chi have
a greatly reduced fear of falling and actual incidence
of falls.
Tessa also learned about common risks that contribute
to seniors falling at home: scatter rugs, extension cords,
low lighting, and absence of bathroom grab bars. She switched
to non-skid rugs, upgraded the wattage in her lamps, and
made sure all extension cords in her home run only along
room perimeters.
Home assessment programs exist that help senior identify
hazards and plan modifications that make their homes safer.
In Vermont the Safe Steps Program screens qualifying seniors
for balance problems and assesses their homes for safety.
Because the program is free to elders over 65, Tessa contacted
them for the assessment that led to the changes she made
for a safer living environment.
Here are three simple "anytime, anywhere" exercises
that Tessa uses to stay in balance.
- Single Leg Stand: Stand on one foot for several
seconds, alternating feet. Do it near a chair in case
you need to touch it for balance. Build up to more seconds
over time.
- Walk Heel-To-Toe: Position heel of one foot
directly in front of toes of opposite foot, walk across
the room. Alternate front foot with each step, and use
arms for balance if necessary.
- Chair Stand: Practice standing up and sitting
down without using your hands.
If you are experiencing balance problems, have excessive
fear of falling, or have fallen, talk to your doctor.
Side effects from medications, impaired vision or mobility,
ear infections or medical conditions may be involved (such
as stroke, Parkinson's, arthritis). Strengthening exercises,
home safety improvements, and balance training can help
keep you safe and confident.
RESOURCES
- The Council on Aging's Senior Help-Line (800-642-5119)
can tell you about walking programs and Strong Living
and Bone Builders exercise programs in your area. They
also offer affordable hand weights.
- Safe Steps Home Assessment Program (800-858-1696)
