As our society grays, it will become more important to avoid a health care crisis if a focus can be kept on keeping the elderly living in their own homes as independently as possible for as long as possible. One of the largest sources of injury and hospitalization is from falls in seniors. If the result is a hip fracture, there is a 50 % chance of permanent mobility issues that may result in the senior being unable to return to their home.
Exercise is touted as one of the best preventative measures to not only reduce cardiovascular disease, type two diabetes and certain cancers, but to also stave off the progression of unhealthy aging, such as loss of muscle and bone mass; less flexible joints and reduced elasticity of tendons and ligaments. One of the biggest barriers to exercise in the senior population is the fear of a fall, hence often the best strategy to get seniors moving is to start with restoring their balance to reduce this fear. Balance is a function of input to the brain from information gathered in the vestibular (inner ear) system, visual system and somatosensory system (muscle, joint and skin receptors).
There are a lot of exercises that can be used to enhance the balance of seniors, but they should all be done supervised and graduated within limits of the senior’s abilities. There should always be a support available to the senior, such as a chair, wall, or counter to give the senior stability and confidence to perform the exercises. Most balance exercises can be performed at home with little to no equipment needed, making it very cost effective.
One of the simpliest balance exercises to start with is by standing on one foot, while hanging on to a support. Progression can be made to letting go of the support, but keeping it in reach if needed. Once this has been mastered, the next step is closing the eyes, thereby removing the visual input, and having the mechanoreceptors in the muscles and joints to work harder.
Another simple balance exercise is to go to the corner of the room, and with the two walls as support, place one foot in front of the other, keeping the weight is on the back foot. This is challenging as it narrows the base of support for the body, as many seniors start to develop a wide stance to compensate for their lack of balance. Again, the further challenge would be to not touch the walls, but keep the hands out for support if needed, and then to progress to closing the eyes.
The internet is filled with websites on balance exercises, and another source would be the health district and senior centres, which may offer supervised classes. So to keep the seniors in your life independent longer, think about doing some simple balance exercises and encourage them get more active.
