Do you believe falling is increasingly inevitable as you age? It is true that more and more people fall as they get older. But, did you know there are steps you can take to prevent falls?
Impaired balance, a major risk factor for falling, often worsens with age. It may worsen because of decreased strength, agility, and flexibility, or as a result of illness, sensory impairment, or certain medicines. If you have chronic pain, this can also increase your risk of falling. But, certain exercises may improve balance in people of all ages. Read on about balancing acts, which you may want to try at home to minimize falls and remain independent for as long as possible.
Studies have shown that people who perform regular exercises to improve lower body strength and balance can decrease their risk of falls and fall-related injuries. In addition, some research supports the practice of tai chi , a combination of moving yoga and meditation, to reduce falls.
Keep in mind that although exercise may reduce fall-related fractures in healthy seniors, it may increase risk in seniors with functional limitations. Therefore, it is important to check with your doctor before beginning any exercise program, including the exercises listed below. Assistance during exercise, or an organized exercise program, may be necessary for some people.
Also, be aware that obstacles in the home may contribute to loss of balance and subsequent falls. For people age 65 or older, most falls occur in or around the home. Start by removing obstacles in your home that may contribute to loss of balance:
But modifying the home environment alone may not reduce fall risk. After checking with your doctor, you may want to try some of these exercises at home—or find out about community exercise programs—that may help you build strength and improve balance. These exercises were adapted from The National Institute on Aging’s online Exercise Book.
As your balance improves, you may want to increase the difficulty of these exercises by making the following modifications:
RESOURCES:
National Center for Injury Prevention and Control
Centers for Disease Control and Prevention
http://www.cdc.gov/ncipc/
National Institute on Aging
http://www.nia.nih.gov/
CANADIAN RESOURCES:
Canada Safety Council
http://www.safety-council.org/
Health Canada
http://www.hc-sc.gc.ca/
References:
American Geriatric Society. Guideline for the prevention of falls in older persons. J Am Geriatric Society. 2001;49:664-672.
Judge JO, Lindsey C, Underwood M, et al. Balance improvements in older women: effects of exercise training. Physical Therapy. 1993;73:254-265.
National Institute on Aging. National Institutes of Health website. Available at: http://www.nia.nih.gov/exercisebook/chapter4_balance.htm . Accessed on March 24, 2003.
National Center for Injury Prevention and Control. Centers for Disease Control and Prevention website. Available at:www.cdc.gov/ncipc/duip/SummaryOfFalls.htm. Accessed on March 24, 2003.
Province MA, Hadley EC, Hornbrook MC, et al. The effects of exercise on falls in elderly patients: a preplanned meta-analysis of the FICSIT trials. JAMA. 1995;273:1341-1347.
Rubenstein LZ, Josephson KR, Trueblood PR, et al. Effects of a group exercise program on strength, mobility, and falls among fall-prone elderly men. J of Gerontology Series A-Biological Sciences & Medical Sciences. 2000;55:M317-M321.
Samelson EJ, Zhang Y, Kiel DP, et al. Effect of birth cohort on risk of hip fracture; age-specific incidence rates in the Framingham Study. Amer J Public Health. 2002;92:858-862.
Taggart HM. Effects of tai chi exercise on balance, functional mobility, and fear of falling among older women. Applied Nursing Research. 2002;15:235-242.
University of Connecticut Health Center on Aging website. Available at: http://www.uchc.edu/ocomm/newsreleases02/feb02/balance.html. Accessed March 17, 2003.
Wolf SL, Barnhart HX, Kutner NG, et al. Reducing frailty and falls in older persons: an investigation of Tai Chi and computerized balance training. Atlanta FICSIT Group. Frailty and Injuries: Cooperative Studies of Intervention Techniques. J of Amer Geri Soc. 1996;44:489-497.
12/11/2009 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed/what.php: Leveille SG, Jones RN, Kiely DK, et al. Chronic musculoskeletal pain and the occurrence of falls in an older population. JAMA. 2009;302(20):2214-21.
Last reviewed May 2009 by Robert E. Leach, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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