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Balance – Fall Prevention
What Does It Mean and What Can Be Done About It?
By Lori Peppi Michiel
Maintaining balance is the result of a complex interaction of many
systems in the human body. With aging, changes occur that reduce
how efficient these systems work. Many identifying risk factors for
falling can be, but are not limited to, balance/gait problems, prior
falls, vision, limited ability to perform Activities of Daily Living
(ADL’s), depression/dementia and medications. But, intervention
programs work! Evidence shows 20 percent to 50 percent lower fall
rates with a systematic program of evaluation, exercise and
environment.
Balance is so complex; an exercise program can reduce the risk of
falls. Exercise performed at a moderate intensity or progressing
from low to moderate intensity two to three times a week is
recommended
Muscle groups that can affect function:
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Tight hip flexors (occur when sitting too long) can be
stretched to help alleviate low back pain
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Tight hamstring muscles can also lead to low back pain, so
strengthening the quadriceps and hamstrings will help
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Tight calf muscles can cause knees to internally rotate;
stretching will improve balance
Muscle imbalance occurs when muscles on one side of the joint are
string and tight, and the opposing muscles on the other side are
weak. Muscle imbalances can be corrected with strength training.
Stretch short, tight muscles, strengthen the weak muscles and
continue to train both muscles equally. Other muscles affected
include weak abdominals, gluteus medius and maximus, tight
pectoralis muscles, tight lumbar spine, etc.
Physical action and thought assists in balance:
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Take a bigger stride when walking
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If using a walker, try placing the walker a little further out,
then step. Using this method helps because you are staying
on one foot longer each time you trade feet to walk
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Try standing about three feet from a wall and slowly lean
toward the wall and before you hit the wall, bring your hands
out in front to catch yourself (Pushing back from this position
helps with “power”)
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When getting up from a reclining position, count to five before
getting up to avoid feeling light-headed and dizzy; take your time
Keep in mind these are only a few exercises or considerations.
Most exercises require supervision to avoid injury, especially if
doing it for the first time. Consult your physician if necessary
for medical clearance when starting on an exercise regimen.
Lori P. Michiel is a NASM Certified Personal Trainer.
For more information regarding training programs contact
Lori at 818-620-1442.
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