Older Adult Wellness: Building up your balance

A continued concern among older people, preventing falls, stands in the spotlight as a hot topic and rightly so. Each year, one in three adults over the age of 65 experiences a fall, according to the Centers for Disease Control and Prevention. While not all of those falls cause significant injury, the medical cost of falls was $30 billion in 2010.

With such staggering statistics, many older people develop a fear of falling. When word spreads of friends and family experiencing falls and injuries, thoughts quickly shift to “that could be me.” While awareness of the increased fall risk with the increase in years can serve as a precautionary reminder to watch your step, fear of falling can limit life enjoyment.

Fearing a tumble, older people may opt out of activities and events that once served as staples in their life. Even normal, everyday walking changes when one dreads falling. Feet begin to shuffle and the gaze directs toward the floor. With a downward gaze, often the shoulders become rounded which later leads to a habit of poor posture and weakness in the upper back.

Consequence of the altered walking pattern, hips and legs lose strength, mobility and balance. If the body no longer needs to maintain a strong, steady step, strength and range of motion naturally decrease. With that the chance of a fall actually does increase, beginning the vicious cycle over with the fear of falling.

Awareness stands as the first step in building up your balance to prevent falls. Take note of the following five ways to decrease your risk of falls and increase the enjoyment of your usual activities.

Select your mindset. Choose to be aware and cautious rather than fearful of falling. Be proactive and mindful by modifying certain activities and environments to prevent falls, but don't let the anxiety of falling rule your life.

Check the surface. When walking in new places, check the type of surface you will need to travel on or across. Make sure to choose sidewalks and roads with minimal cracking and buckling. Also, be wary of walking in the grass as dangerous divots and bumps easily hide. Consider using a steady partner if walking in the grass. The softer the surface, the greater the challenge to balance.

Tidy up. Check your home for fall hazards. Remove unnecessary clutter from the ground, place cords away from walking paths, and pick up area rugs to ensure a safe living environment.

Focus on lighting. Vision plays a key role in balance. Keep your home well lit and place night lights in hallways, bedrooms, and bathrooms. When traveling to dimly lit places or events, again consider using a steady buddy for safety.

Stay active. Perhaps the most important way to prevent falls, staying active is crucial to maintaining health and well-being. A consistent exercise regimen prevents the natural decrease of strength and mobility that accompanies the aging process.

Continuing your normal routine and the activities you love is a vital part of successful aging. Don’t let the fear of falling hold you back or hinder you from embracing the coming years. Find the careful balance between adventurous and cautious to live the life you imagine.