One in three people age 65 and older may have a fall. It’s time to evaluate your balance and improve it.
Photo: Jakob Ammentorp Lund/iStock
Unfortunately, imbalance is a standard reason behind falls, sending thousands and thousands of individuals to emergency departments within the United States every year with broken hips and head injuries. But there are a lot of things you possibly can do to enhance your balance. The strategies below are probably the most effective.
Physical therapy
Physical therapy for balance focuses on the joints and the brain’s ability to speak, the balance system within the ear (vestibular system) and vision. “We coordinate all three exercises such as standing on one foot, first with eyes open, and then with eyes closed. We also work on joint flexibility, walking, and lower extremity exercises on one or both legs,” says Moritz. Other exercises that improve balance include chair stands (see “Move of the Month”) and squats. Make sure you train before trying these exercises at home.
Muscle strength
“Core strength is critical for balance. If the abdominal muscles in your core are weak, they can’t support your limbs, especially when you’re walking. If your gluteal muscles in your hips and buttocks aren’t strong, they won’t be able to propel you forward,” says Moretz. May help strengthen muscles. Moritz recommends starting with light basic exercises like pelvic tilts (lie on the ground together with your knees bent, then arching your back) after which moving on to more intense exercises like wall planks (stand six inches from a wall, keeping your body rigid, then bend forward together with your arms) and hold 20 for the second position. Leg lifts strengthen the gluteal muscles, and adding a resistance band to leg lifts makes the exercise even simpler.
Tai Chi and Yoga
“Tai chi and yoga are exercises that force you to focus on the control and quality of movement rather than quantity, which improves your balance,” says Moritz. In tai chi, you practice slow, flowing movements and shift your weight from limb to limb. Yoga involves a series of focused postures and respiration. Both exercises increase flexibility, range of motion, leg and core strength, and reflexes. The result: You change into higher at balancing in many various positions, which helps you avoid falling when you encounter uneven floors or obstacles in your path.
Correction of vision
“If you can’t see where you’re going, your risk of falling increases,” says Moritz. “A lot of people I treat for balance are here because they slipped when they didn’t see anything on the floor.” A fix could be so simple as a brand new prescription for eyeglasses. Get a comprehensive, dilated eye exam each one or two years when you’re 65 or older, each one to a few years when you’re 55 to 64, and each two to 4 years when you’re 40 to 54.
Assistive devices for walking
A cane or walker can improve your balance and provide you with more stability and confidence. But do not buy a tool on your individual. “If it’s too high or too low, it can cause falls. You need to measure it, and you need training to learn to use it,” says Moritz. Training consists of only just a few physical therapy sessions. Walkers can be found with wheels for various terrains, lockable brakes, seats, baskets, and other features similar to headlights. The can is accessible with different hand grips and bases.
Movement of the Month: Chairstand
This exercise strengthens the legs, hips and stomach. This could be done using a kitchen or table chair, or perhaps a sofa. 1. Sit in a chair together with your feet hip-width apart. Place your hands in your thighs. 2. Tighten the muscles in your hips and stomach. Exhale as you slowly get up. 3. Inhale and slowly sit up. Repeat the exercise 10 times. © Michael Carroll Photography. |
