When we’re young, falls are treated as teaching opportunities. “Get back on your feet, brush yourself off and keep moving toward your goals,” we were told.
But as we age, falls take on a much greater significance. According to Tampa Bay-area physical therapist Dr. Ginger Le, when someone of advanced age falls, they tend to suffer greater distress to their health as well as their pocketbooks.
“A fall can greatly impact a senior’s ability to live an active, healthy, and independent life,” said Le, owner of Ginger Fitness in Tampa, New Port Richey, Wesley Chapel, and Plant City. “In fact, where older adults are concerned, a fall can have a spiraling effect on their overall quality of life during years typically set aside for much-deserved rest, relaxation, and fun.”
Unfortunately, falls are an epidemic among seniors in the U.S.
According to the National Council on Aging, an older adult is treated for a fall in a U.S. emergency room every 11 seconds, making it the most common cause for nonfatal, trauma-related hospital admissions among this group.
In addition, the average health care cost for each of these falls is approximately $35,000 per patient.
“Older bodies already have stiffness and pain, plus they are more susceptible to serious injuries when falls occur,” Le said. “While there are some things we can do keep our bones strong enough to better absorb a fall, the best course of action is to prevent falls from happening. This starts with improving dynamic balance and flexibility.”
Le points out that, like strength and cardiovascular conditioning, balance and flexibility can improve through regular exercise. She recommends starting with these 5 exercises:
Weight Shift - Heel to Toe Rolls: While standing firmly weight bearing on 1 leg, roll your other foot forward onto your toes, then roll that foot to the heels. Repeat for 5 cycles of deep breaths. Change to other side.
Rock the Boat Ankle Rolls: While standing, roll both ankles to stand on the outside EDGE of your feet, then roll the ankles to stand on the inside of your feet. Do this gently to start mobilizing your ankles and strengthen muscles at the bottom of your feet.
Hip circles: Standing hip width, hands on hips or holding something steady, roll hips in circles clock-wise and counter clock-wise.
Modified Downward Dog: Hold on firmly using both hands to a heavy arm chair or kitchen counter: - Watch your head- Bending trunk and head forward and downward to stretch entire spine and back of legs, then lift head and trunk back up. Breathing out while bending down, inhaling while straightening up. 5 cycles of deep breaths.
Single-Leg Teeter Totter Balance: Continue to watch your head and hold arms firmly to a heavy arm chair or kitchen counter: While standing firmly on 1 leg, bending body forward while kicking 1 leg backward, like a teeter totter. Then straighten back up. 5 cycles of deep breaths.
Balance Assessment: Anyone who doesn’t exercise regularly should get a Balance Assessment from a Doctor of PT, like thoseat Ginger Health. They can pinpointing areas of concern that can be addressed through an individualized fall-prevention program.
