Building Balance and Preventing Falls After 60

Falling presents a serious risk to senior health. According to the National Council on Aging, one in four Americans over the age of 65 falls each year, leading to more than 2.8 million injuries, 800,000 hospitalizations and 27,000 deaths annually. However, falling isn’t an inevitable part of growing old.

Creating a safe home environment and avoiding substances that impair coordination are two key elements in avoiding falls. However, that’s not all seniors can do to prevent falls and related injuries. Exercise, too, is a key component in fall prevention.

Unfortunately, many older adults don’t get nearly enough exercise. The Centers for Disease Control and Prevention recommend that older adults get 2.5 hours of moderate-intensity exercise every week and engage in strength-training exercise two days per week. And that’s just the bare minimum; ideally, older adults should increase their moderate-intensity aerobic activity to five hours per week, or a commensurate amount of vigorous-intensity exercise. While jogging, biking and dancing all count as moderate-intensity aerobic activity, casual walking generally doesn’t. Only when your heart rate is elevated are you building cardiovascular health.

When older adults maintain their physical strength and endurance through exercise, they’re less likely to suffer a fall. Keeping a healthy weight is also key to fall prevention, as excess weight offsets balance and increases fall risk.

Exercise also offers opportunity for focused balance training. Balance training improves a senior’s body awareness, posture and core strength to make falling less likely. Yoga and tai chi are popular exercises for balance training, but seniors who are out of shape may find these exercises intimidating, especially when done in a group setting.

However, there are a number of balance training exercises that seniors can do in the comfort of their own home. Balance exercises, step exercises and basic strength training exercises are a great place for seniors to start; not only that, but they require minimal equipment and can be done indoors. Here are five exercises that seniors of all fitness levels can do to improve their stability and reduce their likelihood of falling:

1. Heel-toe walk: Stand upright with arms out, parallel to the floor. Walk in a straight line, pausing for a second each time the back leg is lifted off the floor. Keep eyes focused forward rather than looking down toward the feet.
2. Single-leg stand: Stand upright with feet hip-width apart. Lift one foot off the floor and hold for 10-15 seconds before alternating legs. Hold onto a wall or sturdy piece of furniture for stability if needed. To increase difficulty, lift the elevated leg out in front of the body without coming into contact with the ground.
3. Step training: Use a stable platform and step on and off of the platform. Bring one foot up at a time, following with the other, before stepping off in the same fashion. Start with a low platform and increase platform height and stepping speed for increased challenge.
4. Chair squats: Stand with feet hip-width apart in front of a chair. Perform a squat, pushing hips back and down until sitting on or touching the chair. Pause, then push upward, returning to the starting position before repeating the exercise.
5. Wall push-ups: Stand approximately 2 feet away from the wall, or closer for an easier option. Place hands on the wall shoulder-width apart and bend elbows to come into a push-up position, with the chest near the wall and heels raised off the floor. Pause, then push through the hands to return to starting position before repeating.

If these exercises are too simple, older adults can try more chall

enging workouts including dumbbell and resistance band training, clock lunges and even dancing. However, if you have a history of cardiovascular illness, it’s wise to talk to your doctor before starting an exercise program. While everyone can benefit from balance training, your starting point may be different depending on your current health status. Talking to your doctor lets you improve your stability without inadvertently putting your health at risk.

Building Balance and Preventing Falls After 60 by Jim Vogel