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
nancy.mason@spectrumhealth.org
Julie Lake
Senior Neighbors - 233-0283
jlake@seniorneighbors.org
Thank You