Falling is a common cause of injury in all age groups, and a significant health concern, particularly in the elderly. Along with numerous fractures and cases of disability, direct and indirect costs exceed $20 billion annually. With an aging population, fall prevention programs are becoming more popular.
Although older people have a higher risk of falling, many young people also have problems with balance and falling. The main difference between younger and older people is that most younger people are more aware of their surroundings than older folks. Also, fall risks increase in people who have had a stroke or have Parkinson’s disease or another disability. When the body’s balance system has been impaired, falls can result. People who have had recent surgery, and whose blood pressure is not stabilized have a higher risk of falling, as do those on various medications or weak knees or unstable joints.
Fall prevention can take many forms. In many elderly people, it may be necessary to simply get over the fear of falling, through increased, supervised activity. Group exercise programs are great for this! For those with unstable joints or weakness in the lower body, specific strengthening exercises are needed. Care must be taken, however, to not over-stress an unstable joint. That is where a trained professional, such as a physical therapist comes in handy. Special exercises are also very helpful to people whose balance is impaired due to a disease, disability, or illness. Balance exercise programs, as well as addressing medical issues that affect balance have been shown to significantly reduce the occurrence of falls.
At home, there are a few things that can be done to improve your balance safely. It’s important to stand next to a table or countertop while doing these. First, stand straight, without shoes if possible, and try to raise up on your toes 10 to 15 times. If this can be accomplished easily and without pain, then try rocking back and forth from tiptoes to heels and raising the toes off the ground when your heels touch the ground. This can be followed by attempting to hold your balance while standing on just one foot for several seconds. I don’t recommend doing the more advanced moves by yourself, such as balancing on one foot with both eyes closed, until you have become proficient at the easy stuff! It's always wise to learn advanced exercises from an experienced professional, such as a licensed physical therapist.
