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When you add the fact that these falls not only cause injury but may also result in the loss of independence and admittance into a nursing home or assisted living facility, it’s a heartbreaking situation. Fortunately, there are ways that people of any age can achieve better balance.

Causes of Falls

Before we discuss ways to achieve better balance, let’s look at some of the main reasons falls occur.

3 Ways to Improve Balance

Now that we’ve identified some of the main reasons for falls, let’s explore three ways you can improve your balance and better avoid falls from ever happening.

Tai Chi

The ancient Chinese exercise of tai chi actually has quite a few benefits besides improved balance. These include better bone density and joint stability; stronger muscles; and lower blood pressure, heart rate, breathing rate, consumption of oxygen, stress levels, and adrenaline levels. In other words, tai chi helps you relax and, in the process, promotes healthier bodily functions.

And yes, it can help older adults improve their balance, which decreases their risk of falling and becoming injured…or worse. Tai chi, according to Harvard Health, “uses a series of slow, flowing motions and deep, slow breathing to exercise the body and mind.” Moving from one pose to another requires the shifting of weight and extension of limbs to maintain balance; tai chi works the functions required to stay balanced, including leg strength, range of motion, and flexibility. Not surprisingly, these are all traits that get worse with age.

Through the constant weight shifts of tai chi, older adults can improve their ability to balance themselves in a variety of positions, no matter the terrain.

Regular Exercise

There is compelling evidence suggesting that engaging in targeted exercise can significantly reduce the likelihood of falls among elderly individuals. These exercises not only help mitigate the loss of muscle mass but also enhance balance control. Focusing on leg strength training is an important strategy in fall prevention, given that weakness in the lower limbs has been identified as a primary risk factor for falls.

This can be accomplished through regular exercise on a stationary bike, leg raises, lunges, half squats, knee extensions, and others.

In recent years, researchers have also been looking at balance training (BT) as a way to slow down the natural decline in balance control that happens as we age. BT is an effective way to boost both balance and posture control even as elderly joints get stiffer, muscles become weaker, and brain function begins to decline.

Physical Therapy

There are also some very simple exercises that can be performed during physical therapy and at home to help improve balance. These include some of the exercises we already mentioned as well as the following:

Don’t let balance issues impact your everyday life. If you or someone you know in the Irving, Texas, region is in need of physical therapy for balance issues, call Physical Therapy NOW today at (214) 225-0291 to schedule your first appointment. Don’t worry…we always check with your insurance company so you’re aware of any costs associated with your treatment. Medicare user? We’ll let you know if treatment (or how much of your treatment) is covered under your plan.


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