Aging is a natural process. It brings wisdom and experience but presents unique challenges, especially regarding physical health and mobility. One of the most significant concerns for older adults is the increased risk of falls. Understanding the connection between aging, balance, and fall risk is essential for maintaining independence and quality of life.
The Role of Balance
Balance is integral to our ability to move safely and confidently. As we age, several factors can affect our balance, including:
Muscle Weakness: Loss of muscle strength, particularly in the legs, can impact stability.
Vision Changes: Deteriorating eyesight can hinder depth perception and spatial awareness.
Vestibular System Decline: The inner ear's ability to help us maintain balance may weaken with age.
Chronic Conditions: Conditions like arthritis, diabetes, and neurological disorders can impair mobility and coordination.
What Makes Poor Balance So Problematic?
Falls are associated with difficulties with balance. They can lead to severe injuries, such as fractures, head trauma, and decreased mobility.
The Centers for Disease Control and Prevention (CDC) reports that one in four adults over 65 experiences a fall each year.
The fear of falling can increase the risk of falls among older adults. When people become overly anxious about falls, they may limit activities and avoid movement. This can lead to deficits in strength and balance. Decreased physical activity can create a cycle where weakened muscles and diminished confidence further elevate the likelihood of falls.
How Can I Improve My Balance?
While challenges with balance can be problematic, understanding the various risk factors associated with falls can help develop strategies to mitigate them. Here are some proactive steps that you can take to reduce your fall risk:
Wear better footwear
Wear sneakers instead of open-toe shoes, and make sure they fit appropriately. Shoes that are too big or too wide can lead to instability.
Fall-proof your home
Removing area rugs and ensuring the floor is even, clutter-free, and well-lit can decrease your chances of tripping and falling.
Use an assistive device
Using a walker or cane can improve stability when walking. You may also install grab bars in your shower to enhance stability when showering, and ensure you have at least one handrail on your stairs to provide stability when negotiating steps. If you’re unsure what device is the best fit, our physical therapists at SANA can help recommend an appropriate device. Give us a call to set up your appointment today!
Review your medications
Taking many medications at once can increase your risk of experiencing harmful side effects that can lead to falls. Talk with your doctor before making changes to your medications.
Address your fear of falling
Addressing this fear through education, support, and gradual exposure to safe physical activities is essential for maintaining independence and enhancing overall stability.
Get your eyes checked
Regular eye exams and updating prescriptions help maintain clear vision, which is vital for balance.
Exercise!
As we age, our bodies tend to lose muscle mass, increasing our risk of injuries from falls. Because of this, it’s important to build strength throughout our bodies, especially at our core. Yoga, tai chi, resistance training, and Pilates can improve balance and strength.
Conclusion
Aging brings many changes, but understanding the connection between balance and fall risk can empower you to take control of your safety and well-being. Incorporating the tips mentioned above can help you significantly reduce your risk of falls and enhance your quality of life. Remember, a proactive approach is key—prioritizing balance today can lead to a healthier tomorrow.
So Now That I Know What To Do, Who Can Help Me Improve My Balance?
SANA can! We hold a weekly balance class on Wednesdays at 10 am. Call now or book online, as space is limited!
You can also schedule an appointment with one of our physical therapists to address your balance deficits in a one-on-one, 60-minute visit with one of our skilled physical therapists. Here at SANA, our approach is unique. We incorporate Pilates in every physical therapy session, which has been statistically shown to improve balance and posture and reduce the risk of falls. Call us today to schedule! (716) 671-SANA
-Written by Angela Gerth, P.T., DPT, CPT
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