Working on balance for the reduction of falls should be a part of your fitness journey during your aging process. It is important to talk about strength and the relationship it has with the reduction of falls.
An individual walks into my office and asks to work on his balance because he is very fearful of falling. He is 82 years old. I will call him Joe. So, I asked Joe a series of questions. Joe has already been a member (application and consent have been completed) and has had a doctor’s consent to participate in a program for our wellness center. There are sensory deficits that can contribute to balance issues, such as lack of hearing or vision loss. Joe has both. Also, he struggles with getting up from a chair and up and down stairs. He does use a cane.
Joe and I went through a series of tests to assess balance and strength and found some areas that could be improved. Listed below are a few of the tests that could be performed by a fitness professional. Based on these results, an exercise prescription would be provided.
- Sit-to-stands test
- Single leg stance test
- Bicep curl test
- Timed up and Go test
- 2- min step test (cardio endurance)
- Functional reach test
This can be overwhelming at times; steps can be taken to improve his balance and strength. He scored on the lower part of the scale, which is why he struggles with some of his day-to-day activities such as getting out of a chair or walking up and down the stairs. Adding to those day-to-day activities, what if he had a bag of groceries or was carrying something from the first floor to the second floor? That would increase his risk of falling due to his lack of strength. So, the question would be, how can we improve his strength and decrease his risk of falling?
Here are some simple exercises (after a medical consultation) that you can add to his routine to get him stronger and reduce his risk of falling:
Leg-Focused Exercises
- Sit-to-stand exercises (chair squats to start with to modify)
- Standing leg lifts (done holding on to a countertop, standing tall
- Leg lifts lying in bed
- Calf raises (hold on to a tall chair or countertop, standing tall)
- NuStep (if applicable -or walking)
- Balancing on one leg (staying close to a chair)
Core Strengthening Exercises
- Bridges (can be done in bed, or if you can confidently get on or off the floor, with a mat)
- Seated crunches in a chair
- Seated marches in a chair
Since Joe was a new member, I did suggest a beginner-level balance class for him as well. When starting out a new exercise program, pay attention to how you are feeling. Ask yourself, does this make me feel good, do I feel pain, or am I too tired to continue for the rest of the day? It is ok to start slowly. Just remember it is ok to start slowly, but it is also important to know that the most effective way to prevent falls is to strength train and be consistent.
Ask yourself, do you have a strength program? If not, seek out a fitness professional that can help you with your strength journey. This can help you with future injuries and falls. Stay strong, my friends.