As we age, our risk of falling increases significantly. Falls are the leading cause of injury and death in older adults, and they can result in fractures, head injuries, and other serious health issues. According to the Centers for Disease Control and Prevention (CDC), one in four adults over the age of 65 falls each year, resulting in millions of emergency room visits and hospitalizations. We’ve highlighted some effective ways to improve balance and prevent falls in older adults, including:
In addition, physical therapy can be an effective treatment and preventive measure to help adults of all ages improve their balance, reduce the likelihood of falls, and recover from injuries or pain that might stem from a recent fall.
Getting regular exercise, especially doing some form of strength training, can help reduce the risk of falling. Your workouts don’t have to be intense. Functional exercises that are designed to help build foundational strength can have a big impact on one’s ability to reduce the odds of having balance issues. Doing a few simple exercises every day can help increase leg strength, improve your range of motion, and decrease the likelihood of a fall. Before starting any exercise or stretching routine, you should always consult with a qualified healthcare professional or physical therapist. Some movements you can do to reduce the risk of falling include:
The sit-to-stand exercise is a simple movement you can do at your kitchen table that will help strengthen your quads, glutes, and core. To perform this exercise, follow these steps:
Leg raises are another exercise you can perform while at home as you can do them anywhere there’s a chair and some available space to extend your legs out in front of you. Do this movement by following these steps:
In addition to exercises that target specific muscle groups, simply taking a walk can help with overall strength and balance. Whether it’s in the house, a stroll around your neighborhood or joining an indoor walking group, getting daily exercise can not only help prevent falls, but positively contribute to overall health. Walking 30 minutes 2 times a week has been shown to help reduce the risk of falls and can even be broken down into 10-minute segments with the same benefits.
Balance begins to decline with age, but regular balance training can preserve or even improve balance, coordination, and stability. Whether at home, in an outpatient physical therapy clinic, gym, or a fitness class, these exercises can be done as part of a regular exercise program to improve balance and reduce the risk of falling for older adults.
Balancing on one foot can be difficult, and can be adjusted for all levels of balance. Follow these steps and perform this exercise a few times per day:
Proper footwear also plays a role in your ability to maintain your balance. As you age and the risk of falling increases, your choice of footwear is crucial. Having the right amount of tread on your shoes can help provide you with more traction and decrease your chances of slipping or falling. To determine if your tread is worn out, look for the following:
So, when you replace your go-to walking shoes every 8 to 12 months, look for a non-slip option that has plenty of grip and ensure that you’re wearing proper footwear that supports your everyday activities.
It may not seem like there is a relationship between your diet and your fall risk, but almost every aspect of your health can be tied back to what you eat. Eating a well-balanced diet can help you ensure that you’re giving your body the nutrients it needs to operate at full-capacity and you have the ability to recover as well.
Proteins help build and repair body tissues, including muscles. Eating a bit of protein with each meal can help keep your muscles strong as you age and reduce the impact a fall would have on your body. Some protein-dense foods include:
Vitamin D can help keep your bones and muscles strong. Oftentimes, older adults will need a Vitamin D supplement to ensure they are getting enough for their daily needs. Some good sources of Vitamin D include:
Calcium works in conjunction with Vitamin D to help strengthen your bones and muscles. While there are calcium supplements, calcium that comes directly from a food source is better for your body and the digestion process. Unlike protein, women need more calcium than men — but, everyone should aim for 1,000 to 1,200 mg per day. Some calcium-rich foods include:
Physical therapy is an effective treatment option for individuals who are experiencing balance issues that may lead to falls. Your physical therapist will work with you to first evaluate and perform tests that are designed to identify the underlying issue that might be contributing to your increased risk of falling and will check several areas including coordination, movement, visual tracking, balance, and strength. Once the underlying cause or contributing factors are identified, your physical therapist will work with you to address those areas which will include a variety of treatment techniques designed to your ability to remain balanced while on your feet. Physical therapy is an effective treatment option to help you reduce your fall risk, improve mobility, reduce the fear of falling, improve strength, improve posture, increase your confidence performing everyday activities, improve activity levels, and improve your balance over time.
At Results Physiotherapy, we believe that people shouldn’t have to live in pain. Our physical therapists create a personalized treatment plan for each patient and are 100% committed to helping them reach their health goals. Request an appointment today at a nearby PT clinic to see how physical therapy can help you reduce your fall risk or help you recover from a recent fall.
