Older adults do not need to lose their balance skills
All of us are familiar with the stiff gait of the old. There is a look of uncertainty on their faces as they attempt even the most minor walks. Their legs are stiff and seem unable to bend, and there is no hip action. Will I make it? they seem to wonder. Of all the declines that accompany aging, it is the one to avoid at all costs. That’s why a cold chill went through me recently when I noticed signs that I might be losing some of my flexibility.
Upon rising off the floor, instead of bending my knees before coming to a full stand, I noticed that I was avoiding putting pressure on my knees. Was this the beginning of the end? Then, what can I do to avoid becoming a stiff, frail woman? The answer for me and anyone well into their middle years is to regain flexibiliy and balance. As we age, there is a natural loss of balance. This can cause us to fall and stumble. It only gets worse with each passing year.
For people 65 and over, about one-third can expect to fall each year. Falls are the leading cause of injury death among elder Americans. They are the most common cause of nonfatal injuries and hospital admissions for older adults. At least 90% of hip fractures each year are the result of falls.
Falls can also decrease quality of life as elder adults become more careful in their movement to reduce chances of falling. Limited mobiliy and curtailment of activities can lead to depression.
To combat this natural loss of balance, some people turn to balance training classes. Studies show that there are exercises people can engage in to regain balance.
- Standing on one leg for 60 seconds
- Leaning forward over a stable base as far as possible without taking a step
- Walking heel to toe
- Standing up from a sitting position and sitting down while maining correct posture.
You can also join exercise classes that provide balance training. Tai chi, yoga and weight training are good examples of training that can help balance. One study of different type group exercises showed that tai chi was the most effective in maintaining balance. The study showed that those who participated in tai chi classes for one hour a week for 16 weeks had a 50% reduced risk of multiple falls. To preserve balance requires a continuing commitment. Balance exercises must be done on a regular basis, at least two to three times a week.
For more info read the L.A. Times 5/26/08 Life with more balance.
