“One wrong step and that’s all, you’re gonna stumble and fall.” – The Mamas and The Papas, 1966
Friends, I imagine that if you have been so fortunate to never fall … you have either been very lucky, careful, or just plain blessed – maybe all three! Now, I am not referring to a fall that, oh, say, might have happened while you were doing an active swing step on a New Year’s Eve 30 years ago at Emerald Isle, of course. (Actually that can happen to anyone when one dance partner releases the other too soon …) I am not naming names.
In our youth, we may have had falls from time to time but we quickly jump up, dust ourselves off, and continue on with little repercussion. As we move into middle age, however, we can find that our balance is not quite the same. Researchers have found that balance begins to decline in midlife, starting at about age 50. In one recent study, adults in their 30s and 40s could stand on one foot for a minute or more. At age 50, the time decreased to 45 seconds. At 70, study participants managed 28 seconds. By age 80 and older, they lasted less than 12 seconds.1
There are people who suffer from inner ear issues which can greatly affect balance. For this column we will address other factors which can contribute to loss of balance.
Flexibility, mobility, and strength all play a significant role in our ability to maintain balance. According to the BMJ (British Medical Journal, October 2013) French researchers analyzed the results of 17 trials that tested the effect of fall prevention exercises on seniors’ risk of falls and fall-related injuries. Overall, exercise programs reduced falls that caused injuries by 37 percent, falls leading to serious injuries by 43 percent, and broken bones by 61 percent. These figures are significant and are critical to our quality of life.
Well, what to do? Thankfully there is much we can do as we move along this often-challenging experience called life. Most of you, dear readers, know that I frequently discuss the importance of stretching for all age groups and mobility levels. (Remember that is something we all have in common with Olympic athletes!) Proper stretching is very important as it helps transport oxygen and removes toxins from our muscles. Increased flexibility will also enable us to prevent serious injury if we do fall and contribute to our sense of balance. You may wish to seek out classes such as yoga which, in addition to aiding your flexibility, can also improve your digestion and breathing.
Some suggestions that I have found personally helpful are 1) walking on a flat surface when possible, and particularly avoiding sidewalks or paths that are uneven, 2) walking properly: many people walk on the balls of their feet, which causes the torso to lean forward and decreases proper alignment, 3) not looking down at your phone while walking. (!)
To walk properly you should place your heel down first (there is a reason we have them) then the ball of the foot and the toes last.
As one who is certified to teach both balance and flexibility, I strongly encourage you to increase your awareness of this important issue in order to remain upright and moving forward.
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.
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