By Ashley Hillman, Safe Communities’ Falls Prevention Program Manager

Did you know that there are certain types of exercise that are better for enhancing balance? Walking is great aerobic exercise for your overall health, but it’s actually not an activity that has been proven to help improve balance. However, dancing, pickleball, yoga, ping pong, and Tai Chi are examples of activities that DO improve balance, thus decreasing your risk of a fall. There are certain types of exercises that you can incorporate into your daily routine that help improve balance. Let’s explore!

Static Balance means practicing while your feet or your seat are NOT moving. An example of this may be standing on one leg (maybe try it while you brush your teeth!). While practicing, it’s always a good idea to have a surface available for you to hold onto.

Dynamic Balance means practicing while your feet or your seat ARE moving. It might be time to pull out your dancing shoes because we’ve learned that dancing improves balance. In Dane County, we have Ballroom Basics for Balance™, a super fun dance class where you might learn the East Coast Swing, Cha Cha, or Waltz all while having fun and improving balance. Another example of practicing dynamic balance is stepping over something that might be in your path.

Dual-Task Training means doing something with your body then doing something else with your body OR your brain. This can be a tricky exercise, so while you want to challenge yourself, you don’t want it to be too difficult. Some examples might include walking sideways while counting backward or following a dance routine.

Strength building in the context of improving balance focuses on your legs and core (trunk) area. The goal is to be able to move your body while minimally using your arms and hands. We use our leg and core muscles for many daily activities, such as getting up from a chair, sitting into a chair, or stepping onto a sidewalk.

Now that we know which types of specific activities improve balance, it’s helpful to know how often or long one should engage in such activities. The recommendation is 3 hours per week, but these 3 hours can be broken into “snack size” activities. You don’t need to do them all at once. Incorporate activities into your daily routine. While you’re brushing your teeth, try standing on one leg. While cooking in the kitchen and moving to get something further down the counter, walk sideways and count backwards, all the while ensuring there is a counter or sturdy surface in reach should you need it. The key is to start small and gradually increase the challenge.

There are numerous community classes that have been identified as having the key components to improve balance. These include Tai Chi, dance, yoga, and numerous others that can be found on the Safe Communities website. If you see a “b” next to a class, you’ll know that it has been given the “Balance Stamp of Approval”. And if you’re currently taking a class and would like it to be evaluated to see if it contains the key types of activities to improve balance, contact Ashley Hillman at 608-235-1957 or ahillman@safercommunity.net. We hope to see you in one of Dane County’s many balance enhancing classes soon!

Home Safety Resources:

Lately as we look out of our windows, we see the beauty of winter: glistening trees covered in ice and a white blanket of snow covering what was once green. For Wisconsinites, this particular season (while often beautiful) can pose many fall hazards to older adults. Falls are the #1 cause of injury death among adults 65+ in Wisconsin and are one of the top reasons for calls to EMS. 95% of hip fractures are caused by falls, according to the Centers for Disease Control. Below are some tips to stay upright this winter.

Braving the cold, wintry weather to run errands, visit family, or just to get out of the house without a cell phone on your body can be detrimental and even deadly if you happen to fall outside. Always have a cell phone on your body that is easy to reach in the event you fall or are stranded and need to call for help. Waiting for someone to find you in brutal winter weather can result in not only an injury due to do a fall, but also hypothermia or frostbite.

Winters in Wisconsin are long, and with shorter days comes decreased sun exposure which could impact one’s Vitamin D levels. Talk with your doctor about Vitamin D and whether or not a supplement could be beneficial to help maintain strong bones and aid in other potential positive health outcomes.

The combination of shorter days and staying indoors due to harsh weather could lead to depression in older adults. These two factors, on top of Covid-19, have made social interaction even more difficult for our older population. We know that social interaction is key to good health – we need each other! Finding ways to engage with friends, family, and neighbors despite the weather is important, though it’s important to do so safely. Many health and fitness programs for older adults are now available over the phone or online. This may include Tai Chi, Stepping On, Ballroom Basics for Balance, yoga, and many others! Connect with your local senior center or the Aging and Disability Resource Center (608-240-7400) to find out what might be available. Set up a standing telephone or video coffee date with a friend or loved one to help stay connected.

“Drink Wisconsinbly” may be a funny tag line for a t-shirt or coffee mug, but it’s also a very real problem in our state and can lead to health issues or injuries, such as a fall. As our bodies age, we metabolize alcohol more slowly. And as older adults often take supplements and prescription medications, alcohol often does not interact favorably. Please talk with your doctor about safe alcohol consumption, and be mindful of alcohol intake, especially on those long winter nights that might be exacerbated by feelings of depression.

And be mindful of bringing potential winter hazards into your home! Health care providers recommend taking shoes off when entering your house because snow and ice might be tracked inside the house, thaw, thus creating very slippery patches of water on the floor. This can be another fall hazard.

As you’re gazing at the lovely winter scene outside, take a moment to go through a mental checklist of ways to stay safe: use yak trax or other grip devices on shoes, use a winterized cane tip, ensure sideways and driveways are clear of ice and snow, never leave home without your cell phone, keep kitty litter in your car to provide better traction on ice when getting out of the car in parking lots, institute a check-in system with a loved one or neighbor, and keep your body moving so muscles stay strong! And remember, winter will once again segue into spring.

Contact Ashley Hillman at Safe Communities for information about falls prevention activities in Dane County (608-235-1957).

Referral to Physical Therapy

You may want to consider a physical therapist, preferably one with special training on older adult falls. Many physical therapists are trained to find out why you/your patient is falling, and help them with recovery solutions, such as strength and balance exercises to help reduce the chance of falling again.

Otago

One physical therapy program that has been shown to reduce falls among older adults is the Otago Falls Prevention Program (developed in New Zealand).

Stepping On™

Balancing and Strength Exercises

Safe Communities

2453 Atwood Ave., Ste 210
Madison, WI 53704
Phone: (608) 441-3060
www.safercommunity.net
Learn about community resources and classes (both evidence-based and evidence-informed) that could help prevent a fall. Classes include Stepping On, Living Falls Free, Tai Chi Fundamentals, Moving for Better Balance, Ballroom Basics for Balance.

UW Health Faint and Fall Clinic

University Hospital
600 Highland Ave.
Madison, WI 53792
(608) 890-8400
http://www.uwhealth.org/locations/clinic_detail.jsp?sublocationId=364

The Mobility and Falls Clinic is for our older adults who may be at risk for losing independence, who are experiencing:

• Recurrent falls with or without physical injury
• Fear of falling with functional consequences
• Declining mobility and function

Madison School & Community Recreation 50+ Programs

(608) 204-3023
http://www.mscr.org/our-programs/50-fitness-programs

MSCR 50+ programs include aqua exercise, strength training, low impact fitness, yoga, Tai Chi, golf, walking clubs and many more at affordable prices.