Improving Balance - How to Decrease Your Risk for Falls (A Physical Therapist's Perspective)
Decreasing the risk for falls is one of the most frequently asked and most important discussions I have with patients. It's often a real source of anxiety for patients, family members and friends. Resulting in decreased physical activity, weakness and further progression of decreased balance. It's no wonder with 1/3 of those over 65 falling each year, 40% of nursing home admissions and more than 90% of hip fractures in those >65 years old occur as a result of a fall. In 2024 the direct medical costs were ~$80 billion, representing 6% of all Medicare payments. The average hospital stay was ~$25,000 and the average emergency room visit cost ~$3,500. And the total fall-related treatment costs are estimated to be ~$101 Billion by 2030.
A comprehensive balance assessment should address all of the variables that combine to create balance. This includes vision, inner ear (vestibular), hearing, proprioception, sense of touch, strength, joint mobility and flexibility elements.
Your physical therapist can provide a balance screening, along with an evaluation and treatment plan of care to address your deficits. This should include comprehensive multicomponent functional training and exercises, as well as patient education and resistance training to address balance-related deficits.
Functional training, exercise and activity should be performed at least 150 minutes to 3 hours per week, for 6 to 12 months and must include progressive balance training under the supervision of your primary care physician, doctor of physical therapy and other healthcare providers. Tai Chi, Yoga, Pilates and movement-related exercise and activity programs should be integrated with your physical therapy plan of care. You should also receive a home safety assessment to mitate any issues in your home environment that increase your risk for falls.
Please see the attached PowerPoint presented @ The Center at Belvedere this week as the March edition of my monthly Healthspan Talks there. Please let me know if you have any questions and/or if you'd like to discuss anything further.
The Center at Belvedere is also sponsoring a Core Stability and Functional Training for Healthy Movement, Balance & Strength each Tuesday from 2:15-3:15 PM. We offer a balance screening as part of this class, which is free to members. This class is taught by myself and Jane Saltzman, The Fitness Director @ The Center at Belvedere. Please sign up via the My Active Center portal via your membership at The Center at Belvedere.
I've been offering a weekly on-line (Zoom-based) 45-min class over the past 13+ years. It's focus in on posture, movement, balance & strength. Including whole-body movement patterns and body awareness for healthy movement. If you're interested in attending (the first class is free), please let me know and I'll send you an email invite.
I look forward to supporting each of you in your journey to improved balance. Remember, it's never too late - and there's always something we can do to improve your balance! You'll need to start where you are, integrate specific strategies base on your individual situation, and make progress over time. I'm here to support you.
My best to you as you Move For Health,
Dr. Darcy
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