"Boost Balance and Prevent Falls: A Simple 23% Improvement"

 One simple habit that reduces age-related fall risk by 23% 

 

According to the CDC, about one in four people over  65  fall every year. That means falls happen more often than you think. Falls are also dangerous because they are costly and the leading cause of injury in this age group, which can range from fractures to death. 

To some extent, whether we can prevent falls depends on an invisible factor that really has a big impact on our lives: balance. "Fear of falling can lead to physical inactivity, social isolation, and loss of independence," says physical therapist Thea Johansen. "Older adults, in particular, suffer from balance problems and may feel limited in their ability to participate in everyday activities like going for a walk, shopping, or interacting with family and friends, which can impact their mental health." 

According to cardiologists, this very common health problem is linked to heart disease According to cardiologists, this very common health problem is linked to heart disease 

 Simple Habits to Improve  Balance and Reduce  Risk of Falls 

The most important habit you can habitually reduce your risk of falling  is, perhaps surprisingly, walking. "Make daily walks  part of your routine, even before balance becomes an issue," says Dr. Eva Rassi , DPT,  founder and CEO of Dr Sensory. She believes the earlier you start, the better. 

This is backed up by research: A 2020 review published in the International Journal of Behavioral Nutrition and Physical Activity looked at 116 studies and found that exercise reduced fall rates by 23 percent. Walking is great because it promotes good health by keeping you in good posture. . "It may sound self-evident, but strolling each day is an viable way to keep up quality, adaptability, and adjust, all imperative variables in anticipating falls," proceeds Dr. Lassie is gone. She cites a stronger, more stable body, and  improved muscle tone and coordination as beneficial side effects. 

But it's best to consult with your doctor beforehand. He can help you determine the details of walking that are safe and healthy  for your body, whether that's 15 minutes on a paved path or a few 10-minute walks on the sidewalk. Walking can be fun, too. TikTok creator Mia's "Hot Girl Walk" isn't just for women and young people. 

Other Helpful Habits to Reduce the Risk of Falls 

Walking can be helpful, but it's not the only tip to remember if you want to reduce the chances of falling. Dr. Lassie and other physical therapists give other examples.  

Make your area "fall-proof." 

It may sound obvious, but keeping your surroundings clear of obstacles -- that is, nothing  on the floor -- is an important way to keep your body upright while moving around. 

In addition to keeping your living space clean, Dr. Ruth Jenkins,  a physical therapist at FYZICAL Therapy and Balance Center, recommends placing Velcro strips under carpets or removing carpets altogether and making sure the room is well-lit at night. 

 Wear the right shoes 

 Slippers are comfortable, but they may not be of much use when  walking around the house. Falls can happen there,  not just when you go out. 

"It may not be the first thing you think of, but wearing shoes with the right arch support can make a big difference, even in the house," says Dr. Lassie. "A lot of people slip and trip because they wear slippers or  socks around the house, or walk barefoot." 

She explains how supportive shoes can reduce the risk of falls by keeping your body in a constant position, relieving foot pain, and providing better support. 

Do balance exercises every day 

In addition to walking, doing balance exercises regularly  is a wise decision (just kidding). It doesn't have to be expensive or time-consuming. "You don't need complicated exercises to improve your balance," says Johansen. "Balance training can be done easily without a lot of equipment." 

One exercise she recommends is to stand next to a chair (for support), close your eyes, slowly turn your head, and stand up on one foot at a time.  . "Vision and alter go hand in hand," she clarifies. "Turning off your vision moves forward your other resources."

Another option is to stand next to a chair and raise yourself so that your weight is on your toes and the balls of your feet, and hold that position for as long as possible.  Dr. Jenkins suggests some other options, such as repeatedly standing  and sitting from a chair, standing on one leg for 10 seconds on a stable surface, and simply stretching the calf, thigh, and other leg muscles. 

Get regular checkups with a physical therapist 

Home measures are necessary, but so are doctor visits. Dr. Nicholas R. Espinosa, MD, a physical therapist at the University of Maryland Rehabilitation and Orthopedic Institute, recommends getting regular checkups with a physical therapist. 

"Physiotherapists are trained professionals who evaluate the movement of the body, and they have developed through research tests and measurements to evaluate impairments in muscle strength, balance, gait function, and  other body systems that contribute to fall risk," he explains. That means your physical therapist can teach you what exercises work best for your body and how to do them safely, especially since they can change over time. 

 If you don't already have a reputable physical therapist you like, Dr. Espinosa uses the American Physical Therapy Association's Choose PT website as a local reference and resource. 

While prevention measures pay off, don't underestimate the importance of knowing what to do after a fall. After all, falls can still happen. Dr. Jenkins recommends staying calm and having a plan "that includes a support system you can contact if you  fall and can't call for help yourself."