What we’ll cover
Our physiotherapist Vernon Mittal recently had the pleasure of presenting to East Malvern Combined Probus Club on the importance of balance exercises and falls prevention.
Falls are one of the most common causes of injury amongst older adults in Australia – yet many people believe falling is simply part of getting older.
It isn’t – and more importantly – it’s something we can actively improve.
Supporting confidence and independence through Balance
Not only can a fall cause physical injury, one of the biggest impacts following a fall is the fear of falling – which itself increases the risk even further.
After a fall, people often move less, socialise less, feel less confident and become more cautious. Not only do these factors increase the risk of falling – this often results in less incidental exercise which can cause muscle loss and loss of fitness..
Why balance training matters as we age?
We maintain our balance and stay upright using our body’s internal GPS system. When these systems work insync together – we maintain our balance and stay upright.
Vestibular system (inner ear)
Your internal “gyroscope” that detects head movement and helps you stay upright.
Proprioception
Sensors in your joints and muscles that tell your brain where you body is in space – even with your eyes closed!
Vision
Your eyes help you detect depth, obstacles and terrain.
When these systems all work together effectively, your brain (the cerebellum) can keep you steady. Combined with our constant internal GPS system, our strength, endurance and power – allow us to stay upright. Most importantly, these systems can be trained and challenged to work efficiently to keep you upright.
Key causes of falls in older adults
Falls or near misses usually occur due to a combination of factors.
Environmental factors:
- loose rugs around the home
- loose wire or extension cords
- ill fitting or loose footwear
- reduced lighting
Medical factors:
- Previous injuries
- Medication effects
- Reduced sensation or foot conditions
- Ear infections or vertigo
Behavioural factors:
- Fatigue and/or exhaustion
- The fear or worry about falling
- Rushing
Cognitive factors:
- Reduced processing speed
- Memory challenges
Understanding these risks allows us to take pro-active measures. If you are unsure or experience any of the above, please speak to your trusted health professional.
Practical balance exercises for every day stability
Balance can be trained – just like strength and flexibility.
Effective exercises to do include:
- Strength training
- Balance exercises
- Cardio-vascular exercise
Exercise helps by:
- improving joint awareness
- enhancing muscle strength and power
- supporting brain health
- improving co-ordination
To help get you started, we’ve created a simple Balance Exercise Sheet to help you at home.
What’s next?
At ME Physio, we have a range of services to improve your balance and reduce your risk of falling.
This includes:
- Balance assessments
- Tailored and individualised exercise plans
- Strength and stability programs
We’re offering balance assessments to help identify:
- Personal fall risks
- Stability or balance challenges
- Strength or power weaknesses or deficits
