Dear [[First Name|Subscriber]],
Today I would like to take the time to celebrate life and living well. As we age, there are functions that can decline if they are not addressed that inhibit the quality of living we can have. The positive aspect of this is that we can either slow down the effects, or even prevent some of them.
We all know that a healthy diet and moderation or abstinence from certain substances such as tobacco and alcohol, an exercise program and getting plenty of rest can combat certain disease and conditions like heart attack and stroke. Yet, balance is an issue that affects many older Americans that is not always discussed openly, but can have devastating effects on living and the condition of the body. Falling and balance can play a major role in whether older Americans are able to stay in their home, or have to move into assisted living if there are frequent falls, and/or damage caused by falls. These devastating problems can be prevented, and even eliminated in some cases, with some preventative measures.
John Parr, an attorney and certified fitness trainer for senior adults in Olympia, Washington offers vital information that sheds light on this issue that is rarely discussed. He provides valuable tips on helping us all keep our balance so that we may all enjoy life to the fullest.
Life in the
Balance
By John Parr
Falls are the leading cause of injury to senior adults sixty-five and older. Older Americans are falling down at an alarming rate, causing severe injuries and unexpected death. I’m talking about common, everyday falls such as stumbling on the stairs, tripping on a cord or a throw rug, or walking down a grassy slope.
Each year, approximately one-third of America’s senior adults suffer injuries from falling that require medical treatment, according to research and analysis by the Center for Disease Control and Prevention (CDC). 1 In 2004, there were an estimated 320,000 hospital admissions for hip fractures. In a majority of the cases, recovery took over one year and the event marked the end of the injured party’s independent living. There is also an underlying mental injury from these falls. Often the injured party will become fearful of future falls and stop most physical activities. In fact, according to some studies, the fear of falling is the number one fear among senior adults and it is a silent fear. Victims, such as my mother, quietly, and without
explanation, stop moving.2
Balance is the ability to maintain the body’s position over a base of support, whether standing still or moving. The ability to maintain balance deteriorates with age. However, with balance and strength exercise, everyone has the ability to maintain and even improve balance.
Take the Test
We can all benefit from taking this test. Stand on the floor in bare feet and lift one foot off the ground about six inches, bending the knee at a forty-five degree angle. Hold it up as long as you can. Now do the same movement on the other foot. Were you shaky? How long did you hold each foot up? You should be able to hold your foot up for thirty seconds. Most senior adults cannot hold the position for thirty seconds. Even if they do, there is still balance and strength exercise (BASE) work to do.
So, Now What?
There are tips that you and your loved ones can follow to diminish the hazards caused by deteriorating balance:
- See a primary care provider for a balance checkup. Is balance affected by a chronic disease or medication? Are there any physical profiles that restrict or prevent exercise? Also make sure that eyeglass prescriptions are kept up to date.
- Consider taking six to eight balance and strength training sessions with a qualified personal trainer who will assist in setting up a simple exercise program that can be followed regularly at home.
- Make office, home and surroundings as safe as possible by installing safety features and eliminating hazards such as throw rugs and electrical cords and wires.
- Take a beginning Tai Chi class.
- Do the following “anytime” “anywhere” exercises as often as possible:
a. Walk heel-to-toe. Position the heel just in front of the toes of the
opposite foot each time a step is taken. The heel and toes should
touch or almost touch.
b. Practice standing up and sitting down without using hands.
c. Stand on one foot. This can be done while waiting in line at the
grocery store or while barbequing in the back yard. Remember to
alternate feet. - Review the exercise guide at
www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/chapter04b.htm 3
Balance will improve as one practices these balance exercises, but change will be subtle. Take the one-foot test every couple of weeks and keep track as standing time improves.
Balance, strength and flexibility create the support for healthy aging and lifetime independence and help maintain confidence and fight off the fears of aging.
About the Author: John M. Parr is an estate planning and probate attorney, certified senior advisor and certified fitness trainer for senior adults in Olympi,a WA. He can be reached at jmp@50 pluslaw.com.
EndNotes
- Costs of Falls Among Older Adults, Centers for Disease Control and Prevention, available at
http://www.cdc.gov/homeandrecreationalsafety/Falls/fallcost.html - Falls Among Older Adults: An Overview,Centers for Disease Control and Prevention, available at
http://www.cdc.govncpic/factsheets/adultfalls.htm - 3. Chapter 4: Sample Exercises – Strength/Balance Exercises,
National Institute on Aging.
Until Next Time...
Shannon Wood
Editor
Innovaging
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