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taking a shower. grocery shopping. Walking around the kitchen. Getting ready. The underappreciated link between these mundane activities is good balance, which geriatric experts say is key to maintaining an independent lifestyle as we age. Lack of balance can be dangerous. According to the Centers for Disease Control, 3 million older people in the United States seek medical care for fall-related injuries each year. But falls aren’t inevitable, said Rupa Anmolsingh, a geriatrician who created the Cleveland Clinic’s balance classes.
“Some people have a misconception that part of getting older is that you will fall. This is not true,” Anmolsingh said. “You can control how you fall, or if you fall.” To prevent falls, geriatricians say people should start asking themselves questions about their balance as early as age 50.
Do I ever feel unstable?
In addition to muscles and bones, other body systems can affect balance, so it’s important to get checked by a doctor if you ever feel unsteady, even occasionally. The cause could be blood pressure, medication, inner ear function, nervous system problems, or countless other possible problems.
Even if instability isn’t a problem, you can determine whether you may still need intervention with a simple at-home assessment. While standing near a wall or something that can provide support if needed, lift one leg. If you can balance on each foot for 10 seconds, you should be fine, said Greg W. Hartley, a professor of physical therapy specializing in geriatrics at the University of Miami.
“If you can’t do that, you should probably go to a physical therapist,” he said. Another assessment, which Hartley recommends being supervised, is called the TUG for “Time to Complete and Go”. Sit on a chair and start the timer when you stand up. Walk 10 feet (3 meters), come back, and stop the timer when you sit back down. If it takes more than 15 seconds, the risk of falling is too high. At twelve seconds or less, the chance of falling is almost zero.
The National Council on Aging offers an online resource for assessing fall risk, which includes questions about medications, whether you are worried about falling and whether you have trouble stepping off a curb, etc.
What can I do to improve balance?
Since most people begin to lose muscle mass in their 30s, geriatricians say the best way to maintain good balance is to remain physically active throughout life. But it’s never too late to start making it a priority, Anmol Singh said. Tai chi and yoga are especially good for older adults because they involve controlled movements while shifting body weight. There are also individual exercises that people can adopt in their everyday lives.
Anmol Singh recommends standing on one leg while waiting in line at the grocery store. At home, try sitting up and down from a chair several times without using the arm rest. While holding a chair or wall, do a three-way leg lift on each side, lifting one leg to the front, to the side, and then to the back. On the kitchen counter, take a few steps in each direction.
How often should I exercise?
For general physical activity, which will improve balance as well as mood and overall health, the National Institute on Aging recommends at least 150 minutes per week. This should include a mix of stretching to improve flexibility, aerobic activity to increase heart rate, and strength training with weights or resistance bands.
For balance-specific exercises, it’s especially important to do them regularly because it takes at least 50 hours of training to have a measurable effect, Hartley said. In addition to strengthening the relevant muscles, repeated exercise over a long period of time trains the brain to react properly when slipping or sliding. “Just like an athlete needs repetitions to train for a sport, you’re looking for repetitions to train for everyday balance activities,” he said.
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