While aging causes all of our senses to worsen, researchers have found that specific conditions put seniors at greater risk for falls: (1) stroke, (2) dementia, (3) walking and balance disorders, (4) muscle, ligament, and tendon weakness in the legs, ankles, and feet, (5) use of assistive devices to get around, (6) a history of falling in the past, and (7) vision problems. Plus pain killers, blood pressure reducing drugs, and drugs for reducing inflammation, among other meds, also contribute to balance problems.
What then can we do to help ourselves prevent unnecessary falls and continue our healthy lifestyles?
(1) Discuss your own risk factors with your doctor who may perform screening tests to evaluate your risk of falling. He may also recommend safety products to help you walk better. (2) Check for these problems in your own homes: (a) clutter found on your floors, (b) hazards such as electric cords or throw rugs (which should be secured), (c) improper lighting. (3) Install grab bars in the bathrooms and anti-slip strips there and on highly polished floors. (4) Have your vision checked yearly. (5) Ask your doctor or pharmacist to review all of your meds which may be causing dizziness or confusion. (6) Practice good posture. If slumped forward in posture, your balance has already been compromised. (7) Add Vitamin D supplement to your diet. Older adults who do so, may reduce their chances of falling by 19% according to eight combined studies in the British Medical Journal. (8) Most important, get your doctor’s permission to exercise!
Exercises that improve balance and coordination such as yoga and dance, as well as all sports and senior balance training exercise programs, can be extremely helpful!
Mariluz Welvers, yoga instructor, tells us “In yoga, we use lots of balance exercises to strengthen the organs of balance in the inner ear. Balance is the key word – balancing strength in right and left sides of brain by doing exercises. Right and left sides have to be symmetrical.”
Sandy Oldham, Sun City’s Hoofers’ and Hunks’ tap dance instructor, adds “Dance movement utilizes both the right and left side of your body equally, and you are constantly shifting your weight from side to side. Many times you are moving one leg while balancing on the other. Leg muscles have to work hard to maintain your balance while doing this. You also improve agility, so that if you lose your balance, you can recover it quickly with strong legs developing through dance.”
Walk, stair climb, get in and out of your car, pick up something off of the ground, get up from a chair, step down off a curb – – do these movements daily as often as possible. Those leg muscles need to “use it or lose it!”
This winter whether you are here, in a ski area, or in a warmer climate: It’s back to the tennis courts, golf courses, softball fields, bocce courts, swimming pools, walking paths, bowling lanes, bicycle trails, ice skating ponds, Nordic and alpine ski hills/mountains, and all exercises requiring equilibrium.
Here at Sun City, we’re out for quality of life, and that definitely means having the sensible sense of balance.
Head: Maintaining your balance Part I
Subhead: Tips for keeping your equilibrium healthy
