Suzanne E. Salamon - Better Balance: Easy Exercises to Improve Stability and Prevent Falls

BETTER BALANCE

SPECIAL HEALTH REPORT

Medical Editors

Suzanne Salamon M.D.

Associate Chief for Clinical Programs,
Beth Israel Deaconess Medical Center,
Division of Gerontology
Instructor, Division of Gerontology,
Harvard Medical School

Brad Manor. Ph.D.

Director, Aging and Balance Control Laboratory,
Beth Israel Deaconess Medical Center,
Division of Gerontology

Instructor in Medicine,
Harvard Medical School

Personal Trainers

Josie Gardiner

Master Trainer and Fitness Consultant

Joy Prouty

Master Trainer and Fitness Consultant

Writer

Francesca Coltrera

Photographer

Michael Carroll

Editor

Annmarie F. Dadoly

Editor, Special Health Reports

Kathleen Cahill Allison

Published by Harvard Medical School

Anthony L Komaroff, M.D., Editor in Chief Edward Coburn, Publishing Director

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Dear Reader,

When a toddler tumbles, he or she may shed a few tears before surging ahead again unscathed. When an adult falls, particularly an older adult, consequences are often far worse. Every year, falls prove fatal for thousands of people. In 2009, more than 22,300 people ages 55 or older died this way. Hip fractures and head injuries from falls undermine independence and raise risk for an early death. Cuts, bruises, and hard knocks to confidence result, too.

Poor balance, a persistent problem for millions of Americans, triggers many falls. In young, healthy adults, balance is largely an automatic reflex. However, gradual changes linked to growing oldersuch as weak or inflexible muscles, slower reflexes, and worsening eyesightaffect the sense of balance. Certain health problemssuch as inner ear disorders, neuropathy, and heart rhythm disturbancesmay upset balance, too. So can alcohol and many medications. Perhaps its not surprising that every year, at least one out of three people over age 65 falls.

Shaky balance can spur a downward spiral. Often, people begin moving around less during the day, voluntarily cutting back activities. Confidence dips, muscles essential to balance grow weaker still, and unsteadiness rises in response. So does fear of falling.

For this report, weve combined our expertise to select safe, effective balance exercises that can help stop this cycle. With practice, almost anyone can achieve better balance. Strong legs and flexible ankles help prevent falls and allow you to catch yourself if you do trip. Whats more, the full blend of recommended activities can help you build better awareness of your body and surroundings, boost your confidence, and tune up your heart and lungs to keep you healthy and independent.

Falls occur for many reasons, of course. Clutter, broken pavement, dim lighting, and even essential medications can play a role. Thats why weve written an in-depth section on fall prevention. Our checklists offer step-by-step strategies for fall-proofing yourself and your home.

So, flip through the pages of this Special Health Report. Read the safety and fall-prevention tips. Talk to your doctor about health problems and medications that could play a role in falls. Then get started on the walking plan and balance workouts. Fewer injuries and a restored zest in life are well worth the effort.