Good balance is important for everyone, but especially for people over age 65. Falls are the leading cause of serious injury, hospital stays, and loss of independence among the elderly. Age tends to bring about loss of coordination, joint flexibility, and muscle strength, making movement more difficult and less safe.
In addition to the changes due to aging, medical conditions such as arthritis or inner ear problems can increase the risk of falling. Some medications have dizziness as a side effect. Age-related cognitive decline may also contribute to increased falling risk. Fall injuries, including hip fractures and head trauma, will further impact mobility or may result in fear that limits activity.
Daily walking is a natural method to improve balance. Gentle movements such as tai chi or yoga, which can be performed either standing or seated, can also be helpful. Strength training and resistance exercises targeting the core muscles, legs and lower back are also beneficial. Physical therapy can also prove effective in solving balance issues.
Specific exercises can improve coordination, proprioception, and strength. Here are some places to find suggestions for specific balance exercises:
- https://www.silversneakers.com/blog/qa-improve-your-balance/
- https://www.nhs.uk/live-well/exercise/balance-exercises/
- https://www.ncoa.org/article/what-exercises-can-help-you-prevent-a-fall/
- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/balance-exercises/art-20546836
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An often overlooked way to improve balance and prevent falls is to make your home safe from tripping hazards. Remove clutter and loose rugs from walkways. Ensure that lighting is adequate, including overnight. Install bathroom and stairway handrails. Reduce the risk of environmental fall hazards.
Stay active and reduce your risk of life-changing falls.
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