As people age, the risk of falls increases, leading to serious injuries due to loss of bone mass. Research highlights the importance of assessing fall risk and maintaining balance. A study found that balance functions decline first with aging, influenced by multiple brain areas. A simple test involves standing on one leg; maintaining balance for 30 seconds signals good stability. To mitigate fall risk, staying active and avoiding prolonged sitting is essential for older adults.
Understanding the Risks of Falls in the Elderly
As individuals age, the likelihood of experiencing a fall can escalate, leading to more severe consequences. Gregory W. Stewart, a sports physician, emphasizes that “As people age, many lose bone mass… a fall can therefore lead to a fracture.” In fact, statistics reveal that approximately 14 million seniors in the United States encounter falls annually, making it the primary cause of serious injuries within this age group.
Assessing Your Fall Risk and Balance
Determining one’s risk of falling is crucial for prevention. A study by researchers at the Mayo Clinic aimed to find an effective method for evaluating fall risk. The research involved 40 healthy participants aged 50 and older, including a subset over the age of 65. The study concluded that the functions that support balance are the first to deteriorate with aging.
Why does balance decline as we get older? Dr. Gregory Stewart notes that this loss is a natural part of aging. “When individuals begin to notice balance issues, they engage multiple areas of the brain. It’s not just about strength; it involves vision, the vestibular system in the inner ear, and overall coordination within the nervous system,” he explains. This comprehensive involvement of various systems clarifies why balance often diminishes first as we age.
So how can you effectively test your balance? Although the findings from the study should be interpreted cautiously due to the limited sample size, researchers identified a straightforward exercise: standing on one leg for as long as possible. Kenton Kaufman, a co-author of the study, states, “If you can maintain balance on one leg for 30 seconds, you are doing well.” He acknowledges that many may struggle to reach this benchmark, but it serves as a valuable indicator of balance endurance.
The study also highlighted that the ability to stand on the non-dominant leg decreases by an average of 2.2 seconds per decade, while the dominant leg decreases by 1.7 seconds per decade. To enhance balance and reduce fall risk, Jeevan Abraham, a sports physician at Northwestern Medicine, advises, “My first suggestion is to avoid sitting for long periods.” Staying active is key to maintaining balance and overall health as you age.