• 478-480 Rathdowne St, Carlton North VIC 3054
03 8683 9442
    • 24 MAR 21
    • 0
    Balance and Falls

    Balance and Falls

    With aging our balance slowly declines as we are less active and have health problems affecting our balance (i.e. Diabetes, dizziness and arthritis), all of which can increase our risk of falling. Every year, 1 in 4 people aged 60+ years will have a fall, this increases with age whereby 1 in 3 people aged 65+ years will have a fall. 60% of falls happen in and around the home and approximately 9% of older people who fall will be afraid to leave their home due to the fear of falling again. General exercises such as walking, weight lifting and stretching are all necessary daily activities needed to improve our balance. This in turn allows us to move about confidently and safely both inside and outside the home.

    Effects from a fall include:

    • Loss of confidence and motivation
    • Head injury
    • Fear of further falls
    • Factures – hip and pelvis
    • Depression and anxiety
    • Loss of independence and increase dependence

    Strategies to reduce/prevent the risk of falls include:

    1. Exercise – walking, dancing and resistance weights
    2. Eating a balanced diet
    3. Getting your eyes and hearing checked
    4. Making the home safe and free of trip hazards
    5. Wearing proper footwear (comfortable, flat shoes with soles that grip)
    6. Having a plan on what to do if you have a fall
    7. Regular checkups with your health professional (GP, osteopath, optometrist)

    At Complete Health we assess and treat physical problems and injuries. When an injury is manageable, we complete a full body assessment to assess strength and balance and write an individualised program to suit your goals. Our clinical exercise studio uses a wide variety of exercise equipment to build and improve muscle strength and function needed for activities of daily living.

    Other benefits of exercise include:

    • Building muscle and strength
    • Strengthen bones
    • Improve concentration
    • Improve sleep
    • Weight loss
    • Reduce chronic disease – arthritis diabetes

    A quick activity you can do at home to test your balance is to stand on one leg for 10 seconds with your eyes closed or if can walk forward on your tiptoes.

    Here is a simple and effective balance exercise you can do at home:

    • Standing behind a chair for support
    • Raise one leg, and stand on one leg for 15-20sec
    • Switch to your other leg
    • Repeat this exercise 10 times on each le

    By Dr. Martin Tran (Osteopath)

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