Improve Your Balance and Protect Yourself Against Falls

What is the most frequent cause of injury among older adults? It is falling.

One way to help improve your chances of NOT FALLING is to improve your balance. Common causes that causes falling in older adults include:

• dizziness from cardiovascular and psychiatric medications
• impaired vision from eye diseases like glaucoma
• joint stiffness
• neuromuscular conditions like Parkinson's Disease

The top reason is simply "aging," and losing muscle strength.

As we age we all lose muscle mass even in the large muscle groups that help with balance such as the legs and core. When we have less muscle we get tired more easily and it becomes harder to move around in general and maintain good balance as well as coordination.

Ways to better balance include:

• Dance Therapy: Studies show dancing reduces falls by improving levels of balance and overall functionality. One particular therapy called "Healthy-Steps" has been used in several balance related studies. "Healthy-Steps" uses a combination of low-impact dance steps set to music
• Tai Chi: This is an ancient form of martial arts. Tai Chi is ideal for people who cannot do aerobic or high resistance exercises.
• Medicine Ball Tosses: Catching and tossing a weighted medicine ball can improve balance.
• Pilates: This is a series of controlled movements to improve core strength, posture and balance. The floor exercises focus on muscles in the lower and upper back, hips, buttock, and inner thighs to create a solid foundation for walking and moving.
• Heel Raises: Stand with one or both hands on a countertop or other sturdy object for balance and go up on tiptoes for a few seconds and then lower your heels. Repeat 10 to 20 times. This is a resistance and balance exercise that strengthens muscles and nerve in the core and legs. These are particularly easy to incorporate into a daily routine as you can do them as you brush your teeth (if you don't need to hold onto something while doing them) morning and evening.
• Plank Exercises: The Plank exercise strengthens core muscles which help to keep you in balance. Practice holding the plank exercise up to 60 seconds. 

Source: UCLA Health Newsletter "Healthy Years" Helping older adults lead happier, healthier lives.

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DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL.  THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.