Jim Hamilton, 1960
Editor’s Note: Jim’s Ft. Myers home and belongings were damaged severely by Hurricane Ian, but will be occupiable by fall. Meanwhile, Jim resettled in the Kansas City area. His essay below shares what he has learned about balance for people age 80 and over, or anyone who wants help to minimize the risk of falling.
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My objective in this paper is to share what I have learned about minimizing the risk of falling for the rest of your life. To maintain a quality of life that includes optimum health and good balance without a fear of falling, you must have a program.
Factors That Can Contribute to Balance and Falling Issues
Concentrate and Focus: Your quality of life may depend on it.
First and most importantly, concentrate. Make sure that your brain, legs, and feet are in sync. If your legs and feet are moving forward and your brain is wandering off or you are daydreaming, that is going to spell disaster, just like when you are driving your vehicle.
Do not let your ego get you into trouble. Do not be too proud to ask for help or to use balance aids. These aids provide security when walking on uneven surfaces, and they also help you concentrate on what you are doing. My favorite aids are my Urban Walking Pole, Nordic walking poles, and a top of the line, big wheel wagon.
How is a wagon a balance aid? It minimizes a dangerous activity that Seniors may deal with daily, such as being thrown off balance by carrying heavy packages such as grocery bags by hand from your car into the home. A good wagon will carry that load and make that task much safer. Plus, your grandchildren will love the rides.
Finally, you should have a well designed walker on hand. It’s like a fire extinguisher – have one on hand, but hope you never need to use it. A walker is also very useful as security when doing standing balance exercises. For some Seniors, a cane is adequate.
Medical Issues
All of the following medical issues can contribute to an imbalance and an increase in the risk of falling: anxiety, stress, an unhealthy lifestyle, back and spine issues, arthritis, loss of flexibility as we age, and some prescription medications and over the counter medications. Check with your doctor, pharmacist or Google for side effects for each medication you take.
Pulse Rate and Blood Oxygen Levels
Ideally, you should keep a pulse rate between 60 BPM and 90 BPM and a blood oxygen level above 96%. If you drop below either of these, sit down and start breathing in through your nose and out through your mouth until your BPM and O2 return to safe levels. If either one of these is low, it can cause you to be lightheaded or dizzy, leading to an increased risk of falling. Have a quality pulse oximeter and blood pressure sensor nearby so you can keep track of these two indicators.
Feet and Shoes
Foot health, or the lack of it, is a major contributor to balance issues. The soles of your feet must be kept soft and moist. Your ankles and toes must be strong and flexible.
Properly fitting shoes are necessary. Fashionable shoes are not known to decrease the risk of falling, but they may contribute to your risk of falling. Your footwear must provide the following: stability, shock absorbency, and support. My preferences are all the above plus high top shoes for much needed ankle support.
Exercise
When exercising the lower body, be sure to take time to rest at the end of your workout. Tired leg muscles can also lead to balance issues and the risk of falling.
A Personal Balance Program
To maintain a quality of life that includes excellent health and good balance without fear of falling, you must have a personal program. Develop a balance program that works for you and stick with it.
Things I Have Learned From Experience
Keep your back straight and perpendicular to the floor, shoulders back, but not tense, knees slightly bent, and weight evenly distributed over your feet at all times.
Don’t try to perform a task unless you can maintain the body position described above. This is a particular problem in the kitchen and bathroom. When necessary, stop and rethink how you can perform a task and still maintain the proper body position.
Think ahead, especially when you are in unfamiliar surroundings. When going through doors, especially security doors, think ahead and do not be too proud to use the automated door openers or any other aid for the handicapped. Otherwise, if the door throws you off balance and you fall, there is a good chance you may become “The Handicapped.”
When stepping up and down curbs and stairs, go straight, not at an angle. Be sure that your weight is evenly distributed over your feet. Do not ever rock back on your heels.
Make sure your home is kept in a way to prevent you from falling.
Cord management is especially important. Make sure that computer cables, electrical and phone cords are tucked away so they do not become a hazard that you could trip over.
Your home must be well-lit. To stay oriented in the dark, always have night lights illuminating anywhere you may go during the night.
Remove all obstacles in hallways and doorways. Only retain area rugs that are necessary or non-slip; remove all others.
Place grab bars in the bathroom wherever necessary to provide support to keep you from falling. Make sure that your towel racks are well made, securely attached to the wall, and able to support your weight if needed. Superior quality shower shoes are a must to avoid slipping on a wet floor.
As we age the risk of falling increases, but falling is preventable. It is up to you to make the effort.
PS: Don’t be too proud to ask your health care provider for help. If possible, have your primary care doctor refer you to a licensed physical therapist trained in balance therapy. Sometimes you need a little nudge. In recent years I have been though two successful balance therapy programs. My personal program, courtesy of my physical therapist, follows the list of do-it-yourself references.
References
YouTube has a wide selection of videos to help you with balance programs for Seniors.
“Top 10 Balance Exercises for Seniors at Home. STOP FALLS.” https://youtu.be/atMJ2opvCvo
Fall prevention: Simple tips to prevent falls – Mayo Clinic
https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/fall-prevention/art-20047358
Tips To Make Standing Up From a Seated Position Easy – Sit and Be Fit https://www.sitandbefit.org/standing-made-easy/#:~:text=Difficulty%20in%20standing%20up%20from,poor%20balance
Five Stair Safety Tips for Seniors – Agility https://www.ageility.com/ageility-blog/5-stair-safety-tips/
Editor’s Note: Jim has a personal balance program he recommends. We are currently working on a way to publish it.
Fountain on Kansas City’s Plaza
On his daily walks, Jim likes to take in Kansas City’s fountains.
Jim Hamilton’s other stories for this website have been very popular with readers.
