Falling is a serious risk for older Americans. Hospital emergency departments record about 3 million visits for older adult falls each year. More than 1 in 4 people over 65 will fall this year, and falls are the leading cause of injury death for the plus-65 group.

“At 30, we begin a slow decline in strength and endurance of about 10% each decade, says Health First Outpatient Rehabilitation Manager Paulette Swanson, DPT, who develops and coordinates fall prevention education at Health First.

“After a fall, a person’s world becomes smaller,” she says. “They don’t leave the house as often. … [And] as the world gets smaller, their balance reactions get weaker, leading to more falls.”

Side effects such drugs as antihistamines and sleep and blood pressure medications can contribute to falls. If you have had four or more falls in the past year, get a fall risk assessment from a medical provider.

In a column in Florida Today July 9, she says balance can be practiced and has a few ideas for exercises that will help.

• Single leg stands Stand on one foot. Stand close to a counter so you can touch if you lose your balance. The goal is 10 seconds per leg. (Is one leg easier than the other? That’s common.)
• Heel-to-toe walking Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. Walk beside a wall or counter if you need to steady yourself.
• Tai chi This ancient Chinese practice has been shown to significantly reduce fall risk in older adults. (You can find free videos online.) 

Finally, stretching calves, the backs of your legs, thighs and hips is also important to keeping limber and poised.

If you’re concerned about your strength and balance and want the assistance of physical therapists highly trained to analyze balance and tailor exercise to individual abilities, visit Health First Physical Therapy or call (321) 434-9122.