Active Aging

10 Active Aging Week | SATURDAY, SEPTEMBER 7, 2024 you grew up in the 1980s or '90s, you probably remember the line "I've fallen, and I can't get up" from a popular TV commercial of the time. That catchphrase became a source of amusement for many people thanks to frequent references on sitcoms like "The Fresh Prince of Bel Air," "Roseanne" and "The Golden Girls." But the truth is falling is no laughing matter, especially for many older adults. Falls are the leading cause of injury- related hospitalizations and injury deaths among people aged 65 or older in this country, according to data collected for the latest Seniors' Falls in Canada report. "The bottom line is we want to avoid a fall because a fall can be life-changing event," says Linda Brown, executive director of Active Aging in Manitoba (AAIM) and a fall prevention educator. Poor balance is often the underlying cause of many such falls, says Brown. As we age, our sense of balance often starts to decline due to several factors, including chronic health issues such as arthritis, which can increase our chances of falling. That's why Brown says its so important for people to remain active as they age to maintain or improve their sense of balance. "It's like the old adage, if you don't use it, you lose it," she says. "Keeping active is a big part of balance. We need that muscle strength and mobility to remain independent; good balance is a significant part of that. We're working on our balance as we're keeping our mobility and our strength up through physical activity." The good news is there are some simple activities individuals can undertake to build better balance. One of the easiest is to stand on one foot for 30 seconds and then shift to the other foot for a similar length of time. Brown recommends people start out using a chair or countertop for support and eventually eliminate those supports as their balance improves. Once that becomes easy, you may want to try this exercise with your eyes closed which she says changes the input to our brain and helps "recalibrate" our balance. Another easy balance building exercise is shifting from side to side in a rocking motion while holding onto a counter or chair. This helps to build muscle memory and helps prepare people in the event they need to make a sudden turn or stop. Brown also recommends practicing a sit-to- stand exercise in which a person goes from a sitting position to standing without using their hands. This helps build lower body strength, which is important to improving balance. Heel raises can also help to enhance an individual's sense of balance. Simply stand on the ball of your feet while raising your heels in the air and maintain that position while using a counter or wall for support. This forces you to balance better because you have a smaller surface to stand on, Brown says. What people often don't realize is that building balance doesn't have to be a time-consuming endeavour. Brown says five to 10 minutes of simple exercise per day can result in significantly improved balance. She recommends incorporating balance exercises into your daily routine, such as doing heel raises while having your morning coffee or practicing sit-to-stand exercises while watching television. "We know that with being active it needs to be part of your routine for you to stick with it. It's the same with this kind of activity." While improving balance can go a long way in preventing fall-related injuries, Brown points out it's also critical to maintaining an independent lifestyle. "When you can't get in and out of bed yourself anymore or you can't get on and off the toilet yourself, you're going to need help and there goes your independence. If you can't stand in the kitchen to make yourself a meal anymore because you have hip or knee pain, you're probably just going to have a quick bite to eat." What are the consequences of that eat-and-run approach? "It can turn into poor nutrition and result in poor health," she says. "We want to remain independent a long as possible, and balance plays a big part of being independent." Using a chair to to practice balancing on one leg is a safe way to work at improving balance. By Jim Timlick BALANCE Plays a Central Role in Aging Well If Working hard to maintain a good sense of balance always pays off as we age. IT'S LIKE THE OLD ADAGE, IF YOU DON'T USE IT, YOU LOSE IT. KEEPING ACTIVE IS A BIG PART OF BALANCE" Linda Brown, executive director, Active Aging in Manitoba "

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