Transcript Slide 1
Preventing Falls Through
Better Balance
Did you know?
• By the year 2030 the Center for Disease Control
(CDC) estimates the older adult population will
rise to 20%? That is about 71.5 million people!
• Falls are the leading cause of accidental death
in older adults, with ½ of falls occurring in the
home. Most of these could be prevented!
• More than 1/3 of older adults (65+) fall each
year, with 20-30% suffering moderate to severe
injuries?
In fact, in 2010, 21,700 people age 65 or older
died from unintentional fall injuries. (CDC)
More fun facts
• Up to 60% of fallers express a “fear of
falling” with 33% of them indicating they
restrict activities due to this fear
• One half of older adults hospitalized for a
fall related injury are discharged to a
nursing home
Body Changes As We Age
• Strength, flexibility, balance and
endurance decline with age
• Changes occur in cardiovascular and
musculoskeletal function, as well as in our
sensorimotor system and in our
connective tissue
Strength
• A decline in muscle strength occurs due to
loss in muscle fibers and size.
• Can be improved with exercise – you
know the old “ you don’t use it you lose it”
saying – well if you use it more, it WILL get
better!
• Progressive exercises with bands or
weights not only increases strength but
assists in fall prevention by “catching self”
easier with step strategies
Muscle Stiffness
• As we age, the ligaments and tendons
increase in stiffness making movements
more difficult
Slowing Reaction Time
• One of the biggest changes is the
decreased reaction time of the sensors
needed to initiate a movement following a
stimulus, such as tripping over the dog!
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3 sensors of the sensorimotor system
In muscles and joints of foot and leg
Visual sensors
Vestibular apparatus in the inner ear
Sensorimotor Changes
• It takes longer to complete the information loop
between the body sensors, brain and muscles
resulting in decreased coordination and
increased reflex response time
– Brain cells are dying as we age
– The sheath coverings around the nerves are
deteriorating
– The speed of transmission slows down
• We don’t see as well
Direct Results of Changes
• Gait becoming slower, with shorter step,
wider base of support
• Balance decreases
• Fall risk increases
Why focus on better balance?
• To maintain the ability to walk comfortably
and not with short shuffling steps
• To reduce the chance of falling through
greater mobility and better reaction time
• Maximize independence!
Fall Factors
• Intrinsic - things we
have difficulty
controlling
• Extrinsic – things we
can control
Intrinsic fall factors
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Decreased vision
Decreased strength
Decreased balance
Increased medications (4+)
Lack of sleep
Possible decline in mental status
Chronic disease
Alcohol use
Poor posture
Extrinsic Fall Factors
Stairs
Clutter
Wet surfaces
Loose rugs/carpets
Cords
Poor lighting
Hurrying/rushing
Not wearing shoes
What can you do to prevent falls?
• Begin a regular
exercise program
• Review your
medications with your
health care provider
or pharmacist
• Make your home
more safe
• Have your vision
checked
Physical Activity for Balance
Social
Stretching
Balance
Strengthening
Endurance
Finding the time
• Mixing up various types of exercises
during television commercials makes it
easy to get fit and not miss favorite shows.
• Achieving better balance makes it all worth
while – much more fun to play with the
grandkids than have them visit you in the
hospital or nursing home
So What Can I Do?
Watch for signs of blood pressure drop with
standing
Be fully upright before begin to move ( often
falls occur within first 3 steps from chair!)
Wear proper footwear (we call them “slippers”
for a reason)
Been falling? Talk to physician / family about it.
Begin a regular exercise program, including
strengthening, stretching, balance and cardio,
going at your own pace and ability and have fun!
Opportunities for you to improve
your balance!
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Matter of Balance
EnhanceFitness
Spectrum Health offerings
Local fitness / exercise classes
Why Evidence Based
Programs?
Why these programs? Because we
know…
But the bottom line is…..get moving!
What is A Matter of Balance?
A Matter of Balance is a program:
Designed to reduce the fear of falling and
increase the activity levels of older adults
who have concerns about falls
Lead by volunteer lay leaders
What makes the program unique is the
focus on the way we think about falls and
getting rid of that “stinkin’ thinkin’!”
A Matter of Balance:
Managing Concerns About Falls
During 8 two-hour classes, participants learn:
To view falls and fear of falling as controllable
To set realistic goals for increasing activity
To change their environment to reduce fall risk factors
The important role of exercise to increase strength and
improve balance
Kitchen table talk
A Matter of Balance:
Managing Concerns About Falls
What Happens During Class?
Participants share strategies and fears
Participants learn ways to stay safer and prevent
falls at home and in the community.
Participants learn the connection between
assertiveness and fall prevention
The importance of exercise in relation to fall
prevention is discussed and exercise begin in the
3rd week and done each week thereafter.
Participants are empowered with skills and
knowledge
Who could benefit from
A Matter of Balance?
Anyone who:
• is concerned about falls
• has been experiencing falls
• has given up things that are important to them
due to a fear of falling.
• is interested in improving flexibility, balance and
strength
• is age 60 or older, and able to problem -solve
A Matter of Balance
Participant outcomes:
Class Evaluation Results:
97% - more comfortable talking about fear of falling
97% - feel comfortable increasing activity
99%- plan to continue exercising
98% - would recommend A Matter of Balance
“I am already noticing a difference in my physical being. I
am sure I am a little more mobile than I had been and
plan to continue these exercises. Hopefully I will be
jumping over the moon soon”
“ I seem to be more aware of every situation for my safety.
I now ‘stop, look and listen’ to my surroundings.”
You could be a participant, a
provider, or a coach!
•If you are looking to add more
balance to your life, A Matter of
Balance has many opportunities!
•Classes throughout the area
•Additional providers needed
•Coach’s training at AAAWM March
19 and 20!
What is EnhanceFitness?
EnhanceFitness is an evidenced based
group exercise program specifically for
older adults
Developed by the University of
Washington Health Promotion Research
Center and Seattle Senior Services
Taught by a certified fitness instructor to
ensure quality assurance and safety
EnhanceFitness
What happens during three 1-hour weekly
classes:
Focus on strength, stretching, flexibility, 20
minutes of cardio.
Participants learn to gradually increase their
activity and work out at their own pace
Socialize with others
Become stronger, healthier, and build
friendships.
EnhanceFitness Outcomes
Participant Outcomes after 6 months:
Improvement in:
Upper and lower body strength
Balance and mobility
93% reported their physical abilities had maintained
or improved as a result of participating in
EnhanceFitness
Decrease in:
Depressive symptoms
Health care costs
Final Resources
• A fall prevention resource guide is
available that includes programs offered
through Spectrum Health, Grand Rapids
Community College and many other local
resources. Many are appropriate for
people with osteoporosis.
• Remember the most important thing to do
is keep moving!
Questions??
Nancy Mason MM PT
Spectrum Health Lemmen-Holton Cancer
Pavilion - 486-5055
[email protected]
Julie Lake
Senior Neighbors - 233-0283
[email protected]
Thank You