(BPT) - If you're an American over age 65, or have a senior loved one, you know how big of a risk falls can be in daily life. As people age, their balance becomes less steady, which can lead to an increase in stumbles and tumbles. But it can mean more than the inconvenience of a turned ankle. The Centers for Disease Control and Prevention (CDC) reports falls are the leading cause of injury and death from injury among people 65 and older. About three million seniors visit the emergency room due to falls every year.
The good news? There are simple steps you can take to reduce your risk of falling. It's about increasing balance and stability.
"While the risk of falls increases as we age, it's not inevitable," said Dina Sexton, a national trainer for SilverSneakers, the nation's leading fitness and well-being improvement program for seniors. "There are many simple, customizable exercises that can reduce the risk of falls. A steady sense of balance is the key."
For those 65+, the right health plan can provide benefits to improve balance and prevent falls. According to a recent study by Tivity Health, a leading provider of health and wellness solutions, including SilverSneakers, 22% of Medicare Advantage beneficiaries report having fallen in the past year compared to 26% in traditional Medicare. Those who participate in SilverSneakers report the fewest falls at 14%. SilverSneakers members are also less likely to feel unsteady when standing or walking and are less worried about falling.
Almost all physical activity helps lower the risk of falls. Movement of any kind improves body awareness, helps build bone density and even increases muscle mass. Falls happen most often while you're doing something mundane - going down a flight of stairs, changing a lightbulb, or walking on a slippery floor. That's why it's important to focus on "functional training," which helps strengthen your body for everyday activities, said Sexton.
What's functional training? It's an exercise designed to mimic the types of movements you do in everyday life, like squatting, lifting, stepping up and down, balancing, walking, reaching above your head and more.
These types of moves require multiple muscle groups to work together, boosting coordination and allowing you to move in different planes of motion - from side to side and back and forth. Doing this helps improve joint health, and it gives you a better understanding of the way you move in general. Put another way, it gives people the strength and stability needed to avoid falls and ultimately to live independently.
Here are a few exercises you can do at home to help avoid falls. But before you do, consult a doctor for their advice and recommendations.
Sit-to-stand
Difficulty getting up and down from things like a dining room chair or a toilet seat can cause you to feel unsteady, which contributes to falls.
- Sit on a sturdy chair of standard height. Have a support in front of you, like the kitchen table or a countertop, to use if you feel unsteady.
- Lean forward and squeeze your gluteal muscles to stand up. The goal is to not use your hands.
- Repeat 10 times.
Balance exercises
Balance is the key to stability. Practice your balance this way:
- Stand by your kitchen counter or in a corner, so you'll have something to reach out to if you lose your balance.
- Move your feet apart, shoulder width. Hold that pose steady, without swaying, for 10 seconds with your eyes open. Work your way up to 30 seconds.
- When you can hold that pose for 30 seconds without swaying, do the same with your feet together.
- When you feel confident with your feet together, do the same on one foot, then the other.
- When you're confident with those poses, do them all with your eyes closed.
Heel raise
Heel raises can strengthen your calf and thigh muscles, improving balance and flexibility.
- Stand in front of your kitchen counter or by a sturdy kitchen chair with your feet flat on the floor, shoulder-width apart.
- Lift both heels off the floor, so you're standing on the balls of your feet.
- Lower your heels so your feet are flat.
- Repeat 10-15 times.
The key to these exercises, said Sexton, is to do them consistently. A few minutes a day will make a big difference in your balance, flexibility and strength.
Tivity Health, through its flagship brand SilverSneakers, is the nation's leading community fitness and well-being improvement program that helps eligible Medicare Advantage members stay physically active, socially engaged and mentally sharp. The program includes a fitness center membership and virtual classes that foster social interaction among members and encourage them to live healthy, active lifestyles. The program is available to more than 19 million Americans through many Medicare Advantage plans, Medicare Supplement carriers and group retiree plans.
With the right Medicare Advantage plan, joining a senior fitness program is easy. And, with over 30 years of experience serving the senior population and offering classes for every fitness level, it's an excellent way to get fit, stay engaged, reduce falls and be healthy. If you aren't currently on an MA plan, the annual Medicare Enrollment Period between Oct. 15 and Dec. 7 is a perfect time to review plans and find one that includes SilverSneakers. Visit silversneakers.com to learn more.
