Balance Exercises and Fall Prevention

I pride myself on a very thorough safety evaluation whenever I work with any family on home safety and fall prevention. We look at every detail in every room of the house, from lighting to flooring, seating, bed height, shower curbs, step stools. The list goes on. Yet, no matter how much I plan, orchestrate, implement against a fall, I cannot guarantee against falling. I think it hit home most when I was with my mom on Saturday. We were discussing plans for the day when my dad walked in to join us. Suddenly, he turned around and his sneaker did not glide with his movement. He briefly lost his balance, but luckily, was able to right himself. There was nothing for him to grab, he was in the middle of the room. It merely takes a second to turn the wrong way, hear the phone ring and reach too quickly, drop our car keys, bend down and lose our balance, or so many other unpredictable possibilities. So I thought to myself, “What else does home safety and fall prevention encompass?” And I thought: balance. Where does that fit into safety?

A recent report published in the Journal of the American Geriatrics Society summarized a study done by researchers from Australia who examined the link between specific forms of exercise and fall risks. Surprisingly, exercise programs that focused on brisk walking had no effect on reducing the total number of falls. If anything, risk of falling increased modestly as a result of the tripping or loss of balance that might occur by walking outside or on a treadmill. They found that balancing exercises were highly effective in reducing the number of falls and should be integrated into a weekly exercise routine. In general, the report states that balance exercises can be quite simple and be performed daily by everyone older than 60 and individuals who have any conditions like muscle weakness or walking difficulties. If you have serious balance problems, you should wear a medical alert device and work under the supervision of a professional who can offer a steadying hand.

For all of you Fred Astaire and Ginger Rogers types, dancing is also considered a wonderful form of exercise. It improves fine motor control and balance, all the while increasing the heart rate. Martial arts enthusiasts may already know that tai chi is yet another excellent recommendation that improves balance. Many studies have shown that tai chi helps to improve balance and prevent falls in older adults.

While balance is a key component to any exercise plan, we must remember that we all require a comprehensive workout regimen for overall good health that includes some form of aerobics, strength and weight training.Experts state that no matter our age, exercise is critically important to our health and as we get older, critical to the core of our sustained wellbeing.

Related Articles
How to Improve Seniors’ Safety at Home
Special Safety Issues Affecting The Elderly And Quick Fixes
Help Older Adults Prevent Injuries  

• Tweet