Decrease your fall risk
According to the Centers for Disease Control and Prevention, an older adult in the U.S. is treated in the ER for a fall-related injury every 14 seconds and dies from a fall-related injury every 29 minutes. Additionally, falls put an immense strain on the health care system, with the financial toll expected to reach $67.7 billion by 2020.
Falling and fear of falling may prevent older adults from staying active, which leads to reduced mobility, diminished quality of life and actually increases their risk of falling. The good news is that falls are highly preventable.
The CDC suggests these basic lifestyle and safety changes to help reduce risk or prevent falls: Begin an exercise program to improve your leg strength and balance, ask your doctor or pharmacist to review your medicines, get annual eye check-ups, and update your eyeglasses.
Additionally, you can make your home and workplace safer by removing clutter and tripping hazards, putting railings on all stairs, adding grab bars in the bathroom and installing proper lighting, especially on stairs.
Individuals who have lost feeling in their feet, are unsteady on their own and have been advised to use a cane or walker, have fallen before, have difficulty stepping up or down, take medicines that cause dizziness or have impaired mobility would benefit from strength training and balance exercises. Research has shown that Tai Chi-based programs can help reduce the risk of falls by up to 55%.
Individuals who engage in activities that promote better balance not only reported better balance and stability, but also improved memory and cognition, improved muscle strength and self-confidence, decreased stress, better flexibility and improved mental and emotional well-being.
As we age, the risk for falling increases. A strong mind and body can help reduce falls. To feel strong, steady and safe, focus on leg-strengthening exercises, core stability and balance work. Many exercises can be done in any type of setting and do not require equipment. Get what you have, and make it work. Hold on to the back of a kitchen chair while lifting one foot off the ground, and count to 10. Repeat on the other side.
As with any new physical activity, it is important to speak with your physician before beginning an exercise program, especially if you are on medications that may increase your fall risk. Most strengthening and flexibility exercises can be done in a chair, but you must be able to stand safely in order to work on your balance.
Missy Corrigan is executive of community health for Sumter Family YMCA. She can be reached at mcorrigan@ymcasumter.org or (803) 773-1404.