Improving Balance to Prevent Falls
Kristin Sprows, BS, ACSM CPT
Pfizer Global Occupational Health and Wellness

Prevention Connection

The Centers for Disease Control and Prevention (CDC) reports that falls are the most common cause of hospital admissions for trauma and injury deaths among older adults. Balance problems are often cited as a key reason for these falls.

Poor balance can be caused by a number of factors:

• Normal aging process
• Lack of physical activity causing decreased strength and muscle mass
• Inner ear disorders
• Some medications or combination of medications
• Visual problems (i.e. macular degeneration, glaucoma)

Therefore, checking with your doctor is a key step you can take to maintain good balance and prevent falls. Exercising to improve muscle strength and coordination is another.

Balance is like any other skill — the more you practice it, the more you improve. The fear of falling creates a vicious cycle: people who fear a fall are more reluctant to move, which can lead to a loss of muscle mass and strength, which weakens their balance and puts them at a higher risk of falling.

The fact is that the more you move, the more you train your muscles to protect you against a misstep or sudden loss of balance. Regular exercises that improve muscle strength and coordination (like Tai Chi) are most helpful in preventing falls. There also are great, safe ways to work on improving your balance that you can do practically anywhere, at anytime:

• Take advantage of waiting in line (grocery store, bank, theater) by standing on one leg, then alternate. Hold onto the cart or counter for added support if needed.
• Try standing on one leg while you brush your teeth or wash dishes, using the counter top to lean against if necessary.
• Practice sitting down and standing up without using your hands. Use a chair with arms to steady yourself and add assistance while you practice or have someone nearby to help.
• Pretend you are walking on a balance beam and walk heel to toe for at least ten feet.
• Do toe/calf-raising exercises: Sit up straight, knees bent and feet flat on the floor. Lift your toes up off the floor, then raise your heels up, and repeat to create a rocking motion. You can also challenge yourself by trying this standing (use a counter or railing for balance) and lift up your toes, then rock gently forward and raise your heels off the floor. Or you can do this standing on one leg, then the other.
• Take the stairs as often as possible. Not only will this improve your cardiovascular conditioning, but it will also increase your leg strength and endurance which helps with balance.

To find out more about ways to improve your balance, speak with your doctor, physical therapist, educated personal trainer, and refer to the resources listed.

Resources:
National Council on Aging
CDC & Prevention Injury Center
Online Journal of Issues in Nursing
Senior Health at the National Institute of Health
AARP
Home Safety Council