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Writer's pictureJacqueline Sinke

Boosting Balance

The most common cause of injury in the older population is falling. Most recent data collected by the Center for Disease Control and Prevention (CDC), states that falls are the leading cause of injury-related death in persons 65 years or older.


Advancing age alone is NOT necessarily responsible for an increased risk of falling, but rather the overall health status of an older person which is most strongly associated with the risk of a fall and subsequent injury.


Factors associated with greater rates of fall injuries in seniors include previous medical diagnoses (eg. stroke, or TIA, arthritis, fractures, dementia, diabetes, vitamin D deficiency, anemia, arrhythmia, peripheral neuropathy (loss of sensation in feet), impaired vision or hearing, recent hospital discharge, overweight or obese, poor sleep/obstructive sleep apnea, and urinary incontinence.


Where do most falls happen?

35.7% in the bathroom

21.3% in the bedroom

15.3% in the kitchen

5.7% in living room

4.8% on porch/patio

3.6% in doorway

13.5 % other


Environmental Hazards

Management of environmental factors is crucial by paying attention to potential obstacles such as clutter, slippery surfaces, poor lighting.


Get rid of ill-fitting or inappropriate footwear and inappropriate assistive devices is also necessary.



Taking Multiple Medications

Polypharmacy or taking multiple medications especially sedatives and hypnotics increase fall risk. In general, taking 4 or more medications daily increases fall risk. The American Geriatrics Society (AGS) publishes a list of medications to be avoided in the elderly which is known as Beers Criteria Medication List.


Fighting Frailty

Frailty is a critical factor in determining fall risk and severity in the elderly. Some seniors are frail in their 70’s, others remain active and vital well into their 90’s.


Reductions in bone density or osteoporosis increases fracture risk in the event of a fall. Fractures are an independent risk factor of longterm mortality. After a hip fracture, an elderly person has a 27% chance of dying within 1 year, following a femur fracture, 50% of affected seniors will experience a functional decline within 1 year.

Approximately 5% of patients seen in the hospital for a fall will be hospitalized for another fall within 6 months.




Boost Your Balance with Exercise

Reducing fall risk and boosting balance is possible with exercise. A progressive resistance training program that includes balance and mobility/gait training even with seniors that are frail can make the difference between independence and dependency. Focusing especially on lower body strength, good joint mobility in ankle and hip, improved posture and core stability is essential in exercise programming.


For exercise to be beneficial it needs to be safe and effective with exercises that focus on your unique need, weaknesses or impairments, and performed regularly twice to three times per week, be at a level appropriate for you, progressive and adapted to your changing needs and changes in medical status. Fitness & Function personal trainers follow ACSM and Exercise is Medicine guidelines.


Additionally, good mobility in torso with strength to push or pulling can make life easier. When you have multiple medical issues and balance problems that include changes in vision, hearing, loss of sensation in feet, vertigo or vestibular problems and/or orthopedic issues consulting and receiving treatment tor training with a licensed physical therapist or certified balance and mobility specialist can make the difference. A certified personal trainer with senior fitness and orthopedic and other specializations can work with you to enhance and maintain strength, balance and mobility.


With Fitness & Function Physical Therapists (PT), certified personal trainers (PFT) and Exercise Physiologist(CEP) can work together to help you Boost Balance, Strength, Mobility and more ease in tackling everyday tasks.


References:


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