withBalance with EMPOWER

Tips for fall prevention through building balance

By Wendy McMillan for Aging at Altitude

Spring has arrived! As the winter chill does its usual alluring dance, blooming into the renewed but mercurial season, we can’t help but feel the proverbial extra spring in our steps, whatever the weather But if that lift is accompanied by a quiet but persistent voice saying ‘proceed with caution’, know you’re not alone. From slippery sidewalks to poolside patios, and even the comfort of home, activity in and out of doors can pose risks of falling. These risks become increasingly worrying as we age, and it’s sensible to be mindful of them.

“One in four seniors experiences a fall each year,” says Dr. Tracy Ellen Lippard, MD, Internal Medicine and Geriatric Medicine with Kaiser Permanente. “Of these, one of every five falls results in serious injury, such as broken bones or head injury, even death.” The good news is, there is a lot that can be done to reduce the risk.

“Most falls are preventable, and don’t happen from a height but from a slip or trip at home,” says Nicole Barabas, Director of Wellness at Frasier, a lifeplan community in Boulder offering a continuum of care. “Our bodies change, but falls are not a normal part of aging. Prevention is to a large degree in our power.”

What is the key to prevention?

Like with so much of life itself, it’s all about balance. Our experts share insights on how to achieve it.

Find Out Where You Are

Like with any goal, it’s always wise to start by establishing a baseline. It’s important to pay attention to those trips and stumbles, Dr. Lippard says, and you can get a lot of information from a really simple test.

“Find an area where you have something stable to grab onto if needed, such as next to a countertop,” she says. “Stand next to it, and simply alternate standing on one foot for as little as ten seconds, she says, thirty seconds, one minute or more. Once successful, try closing your eyes and see if your balance is harder to maintain.”

If you have concerns, some labs and centers offer advanced testing options. “One big thing that sets us apart at Frasier is that we use VirtuSense VST Balance Technologies,” Barabas says. “Driven by artificial intelligence, this system utilizes machine vision, identifying all the intricacies of balance, gait and function through a quick analysis.” Mobility deficits are revealed that help adults not only determine their risk of falling but pinpoint areas to work on to reduce that risk most significantly, Barabas says.

Talk With Your Care Provider

If you’re feeling unsteady on your feet, it’s worth consulting with your doctor right away. Balance problems can be caused by medical conditions and certain medications. These are issues that need to be addressed, and many have simple solutions to make all the difference.

“Some medications increase risk of falls, including over-the-counter ones like diphenhydramine products like Benadryl or “PM” meds,” says Dr. Lippard, adding that in some cases, what you aren’t taking may be as significant as what you are. “Vitamin B12 deficiency can cause balance issues, and this is easily correctable.”

Don’t shy away from those regular eye and ear checks, either. Inner ear problems such as inflammation can cause vertigo and imbalance If you wear bifocals, you may want a pair of glasses with only distance vision for outdoor activities like walking or hiking, Dr. Lippard says.

Try Yoga Or Tai Chi

Don’t let fear of falling keep you from being active. On the contrary, keeping moving is crucial to building and maintaining strength and balance. Gentle activities like Tai Chi and Yoga help develop strength, balance, flexibility, coordination and mindfulness. There is a lot of data around Tai Chi in particular for preventing falls, Dr. Lippard says. Some studies have shown Tai Chi to reduce falls in seniors by up to 45%. Moreover, these activities can be practiced solo at home, or in a group setting for added social camaraderie.

Take A Balance Building Class

Look out for local classes that are designed with balance in mind foremost At Frasier, one-hour Balance classes are offered twice weekly, in addition to three times daily online classes, modified so residents can practice at home. Utilizing a variety of equipment, these classes run through everevolving series of exercises with eyes open and closed, and incorporated flexibility checks, gait analyses, and strength. “We need to go hand-in-hand,” Barabas says “Lower body strength supports us and determines gait; you need upper body strength to lift yourself, from a fall, a wheelchair, or walker; and your core is the pillar for whole body resilience.”

From walking heel-to-toe in tandem to experiencing a throwback to childhood with delightfully squishy circle props, Frasier’s Balance Building classes are characterized by fun. “I have [participants] laughing so hard, they don’t even realize its class,” Barabas says.

It is class, though, and it’s effective. Barabas recalls one of her most moving successes. “One of our residents wanted to get up and dance at his granddaughter’s wedding,” she says. “He had Parkinson’s and used a walker For six months prior, he came without fail twice weekly, and he got up to speed to do that dance. Both he and his granddaughter were so grateful, it moves me to tears.”

There’s a huge difference in the kind of home care you receive from someone who understands what life is like as a senior.

Seniors Helping Seniors® in-home care services is seeking mature and compassionate adults who want to lend a hand to seniors who need extra support. Proudly serving all of Boulder County!

The Kaiser Permanente Difference

Kaiser Permanente Medicare health plan is rated 5 out of 5 Stars in Colorado for 2023 Medicare’s highest possible rating!*

• $0 copays for primary care

• No referral needed to see a specialist

• Preventive and comprehensive dental

• Rides to medical appointments

Enroll today

*Every year, Medicare evaluates plans based on a 5-star rating system. Kaiser Permanente is an HMO and HMO-POS plan with a Medicare contract Enrollment in Kaiser Permanente depends on contract renewal H0630 20203 M 1081626280 2023 03 Medicare AdTemplates CO

Contact me to learn more: 303-229-7192 or online at mykpagent.org/nancyd