The Balancing Act - Preventing Falls
The statistics regarding falling are staggering. By the year 2020, the cost of fall related injuries might reach $32.4 billion. You probably know this scenario all too well through a friend or relative experiencing a fall, a fracture, hospitalization, medical complications like pneumonia and then loss of independence or death.
Preventing falls is an important part of what we do at Personally Fit because we understand how critical it is to keep our clients "on their feet." We offer a variety of programs designed to reduce and prevent falls including:
- Sean's Balance Class
- Claudia's Functional Fitness Class
- Yoshi's Tai Chi Class
- Individual Personal Training to Address Fall Risk
- Physical Therapist Directed Fall Risk Reduction Program
Besides our great lineup of classes, what can you do at home to decrease your fall risk? Here are a few tips that will help you develop your own "Balancing Act":
- One of the most common ways people increase their fall risk is by stopping certain activities as they age. One of these tasks is Single Leg Standing. Many of us stop standing on one leg because we do not feel as stable as we did when we were younger. For example, we start sitting down to put on our pants and socks and underwear, thus reducing our ability to perform this task easily. Since standing on one leg is an important skill with respect to good balance, it is something we should practice daily. Why not try it while brushing your teeth? Or donning and doffing your shoes, socks, pants, underwear, without sitting down? You may have to practice a bit or give yourself a little support in the beginning. Once you master the skill, practice it occasionally to maintain your proficiency.
- Vision is an important component of good balance. Many falls occur at night when vision is impaired. In order to improve your balance system and reduce your dependence upon vision, try performing these tasks with your eyes closed, maybe while brushing your teeth or in front of the kitchen sink:
- Standing on one leg
- Standing with one foot in front of the other or "tandem"
- Perform heel raises or quarter squats
Head movements often disrupt balance, due to effects on the vestibular system and vision. Instead of closing your eyes, try moving your head side to side or up and down, while performing the tasks listed in number two above.
There are many other ways to work your balance in the gym. We have an area by the ballet bars designated for balance with our balance toys including tiltboards, foam pads, foam rollers, and steps. Try attending a balance class or consulting with a personal trainer or physical therapist to learn how to use these tools to help perfect your own "Balancing Act."
Jim Flood, MSPT is co-owner of Personally Fit, a fitness/physical therapy center located in Rancho Bernardo. He has been in clinical practice for over 20 years and specializes in developing fitness/weight loss programs for anyone who wishes to "age gracefully." He can be reached at jflood@ personallyfitonline.com or 858.485.6706.
