Did you know that…

• Falls are the world’s leading cause of injury-related deaths among the elderly.
• Approximately 32,000 elderly adults die due to falls in a year.
• Around 36 million falls are reported among the elderly each year, with 3 million older adults being treated in emergency departments for fall-related injury.
• Approximately 20% of falls cause an injury, such as broken bones or a head injury.

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.

• Balance disorders caused by the steady reduction of the functions of the musculoskeletal system, the central nervous system, and sensory system
• Use of medicines, such as tranquilizers, sedatives, or antidepressants; some over-the-counter medicines have even been known to affect balance
• Not enough vitamin D in your body
• Vision problems
• Foot pain
• Items in the home, such as rugs or floor clutter

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:

• Sideways walking

• Begin by standing with your feet close together and your knees slightly bent.

• Take a deliberate and controlled sideways step, leading with one foot.

• Bring the other foot to join it.

• Make sure not to let your hips drop as you take each step. Complete 10 steps in each direction or move from one side of the room to the other.

• Simple grapevine

• Begin by crossing your right foot over your left.

• Bring your left foot to meet it.

• Try doing five cross-steps on each side. If needed, use a wall for support by placing your fingers against it. Remember, the smaller the step, the more you’re working on your balance.

• Step-up

• Use a step, ideally with a railing or close to a wall, for added support and elevate your right leg onto the step.

• Bring your left leg up to meet it.

• Step down carefully, returning to the starting position.

• Be sure to ascend and descend slowly and with control. Complete up to five steps with each leg.

• Heel-to-toe walk

• Standing upright, place your right heel on the floor directly in front of your left toe.

• do the same with your left heel. Make sure you keep looking forward at all times. If necessary, put your fingers against a wall for stability.

• Try to perform at least five steps. As you progress, move away from the wall.

• One-leg stand

• Begin by standing in front of the wall, extending your arms with fingertips touching the wall.

• Elevate your left leg, maintaining level hips and a slight bend in the opposite leg. Carefully lower your foot back to the floor.

• Maintain the lift for 5 to 10 seconds; repeat the process three times on each side.

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.