Learn to Have Better Balance and Prevent Falls as You Age
2025-01-21
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1To age well, doctors say we should remember the importance of good balance.
2It matters when you wash yourself, put clothing on and, generally, move around in your home and elsewhere.
3As we age, good balance permits us to live more independently.
4Difficulties with balance can be dangerous.
5The United States Centers for Disease Control reports that three million older people in America seek medical care for fall-related injuries each year.
6But we can prevent some falls, said Roopa Anmolsingh.
7She is a geriatrician, a doctor who specializes in treating old people.
8She is also the creator of the balance class program at Cleveland Clinic in Ohio.
9She said that "Some people have a misconception that part of getting old is, you're going to fall. That's not true. You can control how you fall, or if you fall."
10To prevent falls, geriatricians say people should start asking themselves questions about their balance as early as 50 years old. Here are the questions:
11Do I ever feel unsteady?
12If you feel unsteady, or lose balance, from time to time, ask your doctor to check all your body systems that can affect balance.
13Along with muscle and bone problems, unsteadiness can also result from poor blood pressure, inner-ear problems, nervous system issues and more.
14Maybe you do not have unsteadiness but wonder about your skill at balancing.
15You can test yourself easily and at home to find out if you need any medical intervention.
16Stand next to a wall or something that can provide support if needed. Raise one leg.
17Can you hold that position for 10 seconds?
18Now try the other leg.
19If you can stand on each leg alone for 10 seconds, you should be fine, said Greg W. Hartley, a professor of physical therapy specializing in geriatrics at the University of Miami in Florida.
20"If you can't do that, then you should probably go see a physical therapist," he said.
21A physical therapist treats people with conditions or injuries that affect body movement.
22Another at-home test is called TUG, for "timed up and go."
23Hartley suggests doing this test with supervision.
24You begin the test from a seated position.
25Then, stand up and start a timer immediately.
26Walk three meters, turn and walk back to your seat.
27Stop the timer as soon as you sit down.
28If the test takes you longer to complete than 15 seconds, your risk for falling is very high.
29But, if you do it in 12 seconds or less, your fall risk is almost zero.
30Also, The National Council on Aging offers an online set of questions to predict your risk of a fall.
31What can I do to improve balance?
32Because muscle mass lessens in most people during their 30s, geriatricians say the best way to keep good balance is to stay physically active throughout life.
33Anmolsingh says it is never too late to act on that advice.
34Activities including tai chi and yoga are good for older adults because they involve controlled movements while shifting body weight.
35There also are simpler exercises people can work into their everyday lives.
36Anmolsingh says standing on one foot while waiting in line at a store is good.
37Or, at home, sit down and stand up several times straight without using a support.
38Another easy exercise is the three-way leg lift.
39Hold on to a support, then lift a leg to the front, then to the side and then to the back.
40How often should I do the exercises?
41The National Institute of Aging says people should spend at least 150 minutes per week in general physical activity to improve balance and overall health.
42Hartley said exercises done on a usual basis help train the brain to react correctly when you start to fall.
43"Just like an athlete needs to do repetition to train for a sport, you're doing repetition to train for everyday balance activities," he said.
44I'm Jill Robbins.
1To age well, doctors say we should remember the importance of good balance. It matters when you wash yourself, put clothing on and, generally, move around in your home and elsewhere. As we age, good balance permits us to live more independently. 2Difficulties with balance can be dangerous. The United States Centers for Disease Control reports that three million older people in America seek medical care for fall-related injuries each year. But we can prevent some falls, said Roopa Anmolsingh. She is a geriatrician, a doctor who specializes in treating old people. She is also the creator of the balance class program at Cleveland Clinic in Ohio. She said that "Some people have a misconception that part of getting old is, you're going to fall. That's not true. You can control how you fall, or if you fall." 3To prevent falls, geriatricians say people should start asking themselves questions about their balance as early as 50 years old. Here are the questions: 4Do I ever feel unsteady? 5If you feel unsteady, or lose balance, from time to time, ask your doctor to check all your body systems that can affect balance. Along with muscle and bone problems, unsteadiness can also result from poor blood pressure, inner-ear problems, nervous system issues and more. 6Maybe you do not have unsteadiness but wonder about your skill at balancing. You can test yourself easily and at home to find out if you need any medical intervention. 7Stand next to a wall or something that can provide support if needed. Raise one leg. Can you hold that position for 10 seconds? Now try the other leg. If you can stand on each leg alone for 10 seconds, you should be fine, said Greg W. Hartley, a professor of physical therapy specializing in geriatrics at the University of Miami in Florida. 8"If you can't do that, then you should probably go see a physical therapist," he said. A physical therapist treats people with conditions or injuries that affect body movement. 9Another at-home test is called TUG, for "timed up and go." Hartley suggests doing this test with supervision. You begin the test from a seated position. Then, stand up and start a timer immediately. Walk three meters, turn and walk back to your seat. Stop the timer as soon as you sit down. If the test takes you longer to complete than 15 seconds, your risk for falling is very high. But, if you do it in 12 seconds or less, your fall risk is almost zero. 10Also, The National Council on Aging offers an online set of questions to predict your risk of a fall. 11What can I do to improve balance? 12Because muscle mass lessens in most people during their 30s, geriatricians say the best way to keep good balance is to stay physically active throughout life. Anmolsingh says it is never too late to act on that advice. 13Activities including tai chi and yoga are good for older adults because they involve controlled movements while shifting body weight. There also are simpler exercises people can work into their everyday lives. 14Anmolsingh says standing on one foot while waiting in line at a store is good. Or, at home, sit down and stand up several times straight without using a support. Another easy exercise is the three-way leg lift. Hold on to a support, then lift a leg to the front, then to the side and then to the back. 15How often should I do the exercises? 16The National Institute of Aging says people should spend at least 150 minutes per week in general physical activity to improve balance and overall health. 17Hartley said exercises done on a usual basis help train the brain to react correctly when you start to fall. 18"Just like an athlete needs to do repetition to train for a sport, you're doing repetition to train for everyday balance activities," he said. 19I'm Jill Robbins. 20Albert Stumm reported this story for the Associated Press. Jill Robbins adapted it for Learning English. 21______________________________________________ 22Words in This Story 23misconception - n. a wrong or mistaken idea 24tai chi - n. a Chinese form of exercise that uses very slow and controlled movements 25yoga - n. a system of exercises for mental and physical health 26shift - v. to move or to cause (something or someone) to move to a different place, or position 27athlete - n. a person who is trained in or good at sports, games, or exercises that require physical skill and strength 28What do you think of this story? Write to us in the Comments Section.