Balance and Fall Prevention 1 1

Why is Balance Important? Balance is crucial in maintaining stability, sustaining independence, and preventing falls. Balance allows older adults to continue to complete daily activities without assistance, such as getting in and out of a chair without falling. As adults age, a variety of factors cause balance to decrease, increasing the risk of falling. Falls are the leading cause of injury by older adults with one in three adults aged 65 and over falling each year.

Factors Affecting Balance The most common factors affecting balance are: increase in postural sway, physical inactivity, loss of strength, visual acuity, and tactile sensitivity. Additional factors that might affect balance include: joint stiffness, dizziness, fainting, fatigue, and inappropriate clothing. If you have any concerns with the above factors, it is advised that you seek advice from your doctor.

How to Improve Balance Balance Exercises: Focus on moving the head and body in certain ways. Physical Activity: Incorporate resistance training, aerobic activity, and stretching into your exercise routines. Mental Practices: Visualize motor skills while imagining how it would feel.

Tips for Improving Balance Slowly get up if you are lying or seated. If you feel dizzy, stay seated or sit down. Rest if you are tired. Wear appropriate clothing: Stay away from long and loose clothing that could trip you. Avoid clothing that hangs below your ankles. Be sure to eat three meals a day and include light snacks in the morning and afternoon. Drink plenty of water, especially if it is warm out.

What Causes Falls? The leading causes of falls in active older adults are: Poor balance Loss of strength Poor vision Certain medications Home environment History of falling Slow reaction time

How to Prevent Falls Exercise regularly: Focus on leg strength and balance. Medications: Talk to your doctor about the medications that you are taking. Vision & hearing examinations: As adults age it is important to receive yearly vision and hearing examinations. Make home safer: Remove hazards from your home that could cause you to fall. Also try brightening up your home by adding more lights. Wear sensible shoes: Have your foot measured each time you pick out new shoes. It is important that your shoe is sturdy with nonskid soles.

Sources: ptjournal.apta.org www.hindawi.com www.health.qld.gov www.acefitness.org nihseniorhealth.gov