Learn to Have Better Balance and Prevent Falls as You Age

01To age well, doctors say we should remember the importance of good balance.

02It matters when you wash yourself, put clothing on, and generally move around in your home and elsewhere.

03As we age, good balance permits us to live more independently.

04Difficulties with balance can be dangerous.

05The United States Centers for Disease Control reports that 3 million older people in America seek medical care for fall-related injuries each year.

06But we can prevent some falls, said Rupa Anmosink.

07She is a geriatrician, a doctor who specializes in treating old people.

08She is also the creator of the Balance Class program at Cleveland Clinic in Ohio.

09She said that some people have a misconception that part of getting old is you're going to fall.

10That's not true.

11You can control how you fall or if you fall.

12To prevent falls, geriatricians say people should start asking themselves questions about their balance as early as 50 years old.

13Here are the questions.

14Do I ever feel unsteady?

15If you feel unsteady or lose balance from time to time, ask your doctor to check all your body systems that can affect balance.

16Along with muscle and bone problems, unsteadiness can also result from poor blood pressure, inner ear problems, nervous system issues, and more.

17Maybe you do not have unsteadiness, but wonder about your skill at balancing.

18You can test yourself easily and at home to find out if you need any medical intervention.

19Stand next to a wall or something that can provide support if needed.

20Raise one leg.

21Can you hold that position for 10 seconds?

22Now, try the other leg.

23If you can stand on each leg alone for 10 seconds, you should be fine, said Greg W.

24Hartley, a professor of physical therapy specializing in geriatrics at the University of Miami in Florida.

25If you can't do that, then you should probably go see a physical therapist, he said.

26A physical therapist treats people with conditions or injuries that affect body movement.

27Another at-home test is called TUG or T-U-G for timed up and go.

28Hartley suggests doing this test with supervision.

29You begin the test with a seated position.

30Then stand up and start a timer immediately.

31Walk 3 meters, turn and walk back to your seat.

32Stop the timer as soon as you sit down.

33If the test takes you longer to complete than 15 seconds, your risk for falling is very high.

34But if you do it in 12 seconds or less, your fall risk is almost zero.

35Also, the National Council on Aging offers an online set of questions to predict your risk of a fall.

36What can I do to improve balance?

37Because muscle mass lessens in most people during their 30s, geriatricians say the best way to keep good balance is to stay physically active throughout life.

38Anmo Singh says it is never too late to act on that advice.

39Activities including tai chi and yoga are good for older adults because they involve controlled movements while shifting body weight.

40There also are simpler exercises people can work into their everyday lives.

41Anmo Singh says, Standing on one foot while waiting in line at a store is good.

42Or, at home, sit down and stand up several times straight without using a support.

43Another easy exercise is the three-way leg lift.

44Hold on to a support, then lift the leg to the front, then to the side, and then to the back.

45How often should I do the exercises?

46The National Institute of Aging says people should spend at least 150 minutes per week in general physical activity to improve balance and overall health.

47Hartley said exercises done on a usual basis help train the brain to react correctly when you start to fall.

48Just like an athlete needs to do repetition to train for a sport, you're doing repetition to train for everyday balance activities, he said.

49I'm Jill Robbins.

50I'm Jill Robbins.

51I'm Jill Robbins.

52I'm Jill Robbins.

53I'm Jill Robbins.