How to improve balance & prevent falls!

Unfortunately falls can occur throughout our life and they can become even more common as we get older. Falls are Australia’s largest contributor to hospitalised injuries and a leading cause of injury deaths. In 2019–20, 42% of hospitalised injuries and 40% of injury deaths were due to falls. Unfortunately as we get older our chances and risk of falls significantly increase, this is due to various age related changes that occur such as worsening vision, medications, anxiety or fear of falling, reduction in strength, proprioception and muscle mass.

However, don’t be discouraged! There is scientific proof that the risk of falls can be reduced with certain methods. Ways to prevent falls include:

1. Modifying your home set-up: Have a look around your home and see if there is anything that may be a tripping or falls hazard. Things such as;

• Use non-slip mats in your bathroom and remove loose rugs

• Remove any clutter

• Ensure you have adequate lighting throughout the house and during the night.

• Install railings if needed. If you find that you are holding onto furniture when walking around the house or “furniture crawling” it is a sign that you should install rails or use a walking aid such as a walking stick or walker in the house!

• Wear shoes that are supportive and protective.

2. Balance specific Training: Exercise has shown to be one of the best ways to reduce falls risks. The more we exercise the better our strength, proprioception and balance will be.

Specific balance exercises include:

• Balance & proprioceptive training: these type of exercises challenge your balance to improve your stability and confidence. Eg. tightrope walking.

• Resistance/ Strength Exercises: Weighted exercises such as squats or calf raises.

• Flexibility & stretching is highly recommended and research has shown to have large benefits.

• Aerobic exercise: including walking, swimming or cycling.

3. Eye check: Ensure you have an annual eye test to check for any visual deterioration and have adequate management.

4. Hearing check: Ensure you have an annual hearing test to check for any hearing loss or deterioration as hearing loss has been known to increase the risk of falls. Dizziness can also contribute to falls including Vertigo and other inner ear problems.

Here at SmartMovesPhysiotherapy we have begun a weekly balance training class that runs at 11:30am every Wednesday! It focuses on balance & proprioceptive exercises, resistence training and flexbility exercises. The program runs for 10 weeks and involves an assessment before and after the program to measure the improvement in balance, strength and function across the 10 week program.

If you are interested, please don’t hesitate to contact our clinic or book our class online via our website.