Because falls have such an impact on older adults and their health, it’s important to understand why they happen and ways to prevent such injuries from occurring. We are sharing this blog from Physiquality, a national health and wellness network offering a range of services and products designed to help you lead a healthier and more active life.

PTPN (the parent company of Physiquality), a client of Scott Public Relations, is the nation’s premier specialty network of rehabilitation therapists in independent practice. View this blog in its original form.

Aging and loss of balance
by Michael Beauvais, PT

Falls remain the leading cause of injury and death for older Americans. As we age, a variety of factors can affect our balance. In addition to the overall decline in flexibility and strength, impairments in our vision, hearing and inner ear, reflexes, and position sense (or proprioception) can cause us to be at greater risk for falls.

There are many other reasons older people fall. They may lose their footing when stepping off a street curb. Or they may fall after getting dizzy from taking medicines. Some studies have shown that chronic pain can increase a senior’s risk of falling, as can carrying too much weight on your frame. Many falls may be related to the results of a stroke or other medical conditions, like diabetes — research shows that complications from diabetes greatly increase the risk of falling. According to the Centers for Disease Control and Prevention, or the CDC, over 76% of older adults are diabetic or pre-diabetic, and when a diabetic or pre-diabetic falls, a fracture is 12 times more likely.

Besides causing injury and death, falls threaten seniors’ safety and independence and generate enormous economic and personal costs. Here are some recent statistics from the CDC’s Injury Center, which monitors falls, fall-related injuries and associated costs:

• In 2009, more than 20,000 older Americans died from injuries related to unintentional falls.

• In 2010, over 2.3 million older Americans were treated in emergency departments for nonfatal
injuries from falls, and more than 650,000 were hospitalized.

• Between 2000 and 2006, the death rate from falls among older adults increased by 42%.

• The direct cost of fall injuries for older Americans in 2010 was about $30 billion. By 2020, the
annual direct and indirect cost of fall injuries is expected to reach $54.9 billion.

One in three community-dwelling persons over the age of 65 falls each year, and this number increases to one in two by the age of 80. Fall-related injuries are often serious enough to result in hospitalization and even premature death; moreover, persons who fall often face significant declines in mobility and independence.

In addition to pain and suffering, falls with or without injury also carry a heavy quality-of-life impact. A growing number of older adults fear falling and, as a result, often self-limit activities and social engagements. The resulting limitations can lead to further physical decline, depression, social isolation and feelings of helplessness.

The CDC’s Physical Activity Guidelines for Americans recommend two types of physical activity each week to improve health — aerobic and muscle-strengthening. Experts recommend that older adults engage in moderate physical activity for at least 30 minutes five days a week, and muscle-strengthening activities on two or more days a week that work all major muscle groups. Unfortunately, statistics show that less than one-third of Americans over the age of 65 meet these levels.

Here are 3 recommended programs to improve balance and reduce the risk of falls. You can learn more about these and other programs at the National Coalition On Aging.

Otago

Otago is an individually-tailored program of muscle-strengthening and balance-retraining exercises of increasing difficulty, combined with a walking program. This extensively tested fall prevention program is now used worldwide. The program is delivered by either a physical therapist experienced in prescribing exercises for older adults, or a nurse who is given special training and receiving ongoing supervision from a PT.

Stepping On

Stepping On is a multifaceted falls-prevention program for community-residing elderly. About 30% of older people who fall lose their self-confidence and start to go out less often; such inactivity leads to social isolation and loss of muscle strength and balance, increasing the risk of falling. Stepping On aims to break that cycle, engaging people in a range of relevant fall preventive strategies.

Tai Chi: Moving for Better Balance

The program includes 24 tai chi forms that emphasize weight shifting, postural alignment and coordinated movements, and also integrates synchronized breathing aligned with the tai chi movements. The program aims to improve balance, strength and physical performance for older adults.

A few last thoughts to keep in mind for reducing the risk of falls:

• Learn to do a few exercises EVERY DAY for strength and balance. Practicing these each day can help you stay active and independent.

• Wear low-heeled shoes that fit well and give your feet good support. Use footwear with nonskid soles. Repair or replace worn heels and soles.

• If you use a walker or cane, make sure it is fitted to you. Put rubber tips on it.

• If you have pets, keep them in one place at night. Train your pets not to jump or get underfoot. Think about buying a collar with a bell for your pet so you will know when your pet is nearby.

• Check out our post from last year on other ways to reduce your risk of falls.

Michael Beauvais, PT, is a physical therapist and the clinical director and co-owner of East Metro Physical Therapy, a Physiquality network member in Clinton Township, Michigan. Michael’s interests include spine and extremity care, manual therapy, arthritis rehabilitation, strength and conditioning, and golf biomechanics, and he is also a member of the American Academy of Orthopaedic Manual Physical Therapists.

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