Balance Archive

People with orthostatic hypotension experience a drop in blood pressure when they stand, which increases the risk for falls. Ways to manage the condition include keeping up blood volume by taking in at least 3 liters of fluid and 4 to 6 grams of salt per day; taking medication to alleviate lightheadedness; avoiding hot environments; getting up slowly from a sitting or standing position; and sleeping with the bed on a slant. Someone who feels lightheaded upon standing should sit down immediately. If that's not possible, it may help to tense the muscles.

Hiking continues to be one of the safest activities people can enjoy during COVID because it is done outside and away from confined group settings. The outdoor adventure also is one of the best exercises for both body and mind, as it can improve lower-body strength and endurance, increase balancing skills that can protect against falls, lower levels of stress and anxiety, and reduce the risk of depression.

The fear of falling can lead to a heightened sense of caution and less physical activity—which can actually increase the risk of falling. To reduce the fear of falling, a person must address underlying conditions, such as poor eyesight or joint problems. It also helps to work with a physical therapist to improve balance, gait (walking pattern), muscle strength, flexibility, and range of motion. When physical therapy ends, one must continue doing strength, stretching, and balance exercises at home in order to keep fear at bay and reduce fall risk.

Hiking is similar to walking but can be more challenging and can provide a nice change of pace. Walking over uneven terrain typically burns more calories than a walk on a flat surface. It also builds muscle strength and improves balance. A wilderness walk also brings mental health benefits. Choosing a path to a scenic destination may motivate people to go farther and climb higher and increase fitness gains.

Many people experience dizziness, or a feeling of being woozy or lightheaded, from time to time. In most instances it's triggered by a minor underlying problem, such as dehydration, a medication, or blood pressure fluctuations. Only rarely is dizziness caused by something more serious, such as a heart rhythm disturbance or stroke. However, even if dizziness isn't caused by something serious, it can lead to a dangerous fall, so it's important to prevent these episodes when possible. People should get emergency help for dizziness that is long-lasting, severe, or accompanied by other symptoms, such as difficulty walking or numbness.

Two categories of shoulder injuries are particularly common among older adults: rotator cuff injuries and shoulder bone fractures. The key to warding off shoulder injuries is to keep the joints healthy, strong, and flexible. Many of the strategies to do this are the same ones that will reduce fall or fracture risk. Examples include weight-bearing activity, stretching, improving balance, and eating a healthy diet. Other strategies include strengthening the shoulder muscles, stretching the shoulders right before activity that requires shoulder power, and removing fall hazards from the home.

Many factors can impair balance and lead to falls, such as vision, hearing, or joint problems; medication side effects; and environmental hazards. To improve balance and reduce the risk for falls, one can remove fall hazards from the home, treat underlying conditions that increase fall risk, consider adjusting medications that affect balance, get physical therapy, use an assistive walking device, wear supportive shoes that hold the feet in place, and frequently challenge balance with balance exercises.

Many physical abilities decline with age, along with changes that occur in coordinating the movements of the body. One of the most significant causes of this decline is reduced physical activity. In fact, as people age it becomes even more important to exercise regularly, and regular activity can help improve strength and coordination.