Balance Training for Elderly : Benefits and Precautions

Introduction-

Balance control is the substructure of a person’s ability to move and function properly as well as independently. However, balance control can decline with age, which becomes a major risk factor for falls among older people. A fall can result in severe injuries, including fractures, and causes longstanding pain. It also lowers the quality of life and causes disability and even death in older adults. Fear of falling can lead to physical inactivity, impaired balance, and an increased risk of other lifestyle-related diseases. Both healthy elderly and balance-impaired individuals show reduced physical performance under cognitive stress or when engaged with attention-demanding tasks, which further increases the risk of falls.

What Are the Benefits of Balance Training in Older Adults?

There are several reasons explained below why a senior should include balance training in their routine, which include-

• Muscle Mass- Balance exercises help to increase muscle mass which further protects joints and bones and prevents falls in the elderly.

• Cognitive Function- Certain exercise promotes the release of neurotransmitter that helps keep the brain healthy and can navigate the person to perform a complex task easily.

• Sleep- Exercises promote better sleep and improve the sleep cycle.

• Fast Reaction Time- With age, the reaction time gets slower, but performing exercises daily can improve reflex time in older people.

• Stronger Bones- Balance exercise can help build stronger bones which tend to become weak with age.

• Better Coordination- Balance training improves coordination in older people and prevents them from falls that are often seen with them.

• Reduce the Risk of Falling- The overall benefit of balance training is to prevent falls among older people that often lead them to several injuries.

How Does Balance Work?

While moving, the brain uses nerves and chemical signals to communicate with different muscles of the body. This system helps to perform basic things like standing up, sitting down, climbing stairs, etc. The human body also uses signals from different senses (eyes or ears) to maintain balance and prevent falls, and the joints and muscles also help to maintain balance throughout the day. Whenever there is a problem in any of these areas, a person experiences poor balance. For example, if a person has pain in their hip joint, it will be difficult for them to lean forward or backward. In such cases, balance exercises play a crucial role.

What Are Some Balance Exercises That Can Be Performed at Home?

Before commencing any balance training, the elderly should consult a healthcare professional and are advised to perform them under supervision. Some examples of balance exercises include-

1. Head Rotation- Stand tall with feet in line with the hips and then gently rotate the head from left to right and then up and down for 30 seconds.

2. Foot Taps- One can use a step tool or staircase to perform this. First, stand with feet wide apart, slowly lift the left leg, and tap it on the top of the stairs or stool and back. This should be repeated 15 to 20 times before switching to the right leg.

3. Marching- Stand upright and place the feet wide apart. Start by slowly bending the knee of one leg and then lifting the foot until the thigh is parallel to the floor. This can be repeated ten times before switching to the other leg.

4. Rock the Boat- Start by standing with feet wide apart and then lift the left leg to the side or behind and hold the position for 30 seconds. Repeat it with the right leg and do five repetitions on each side.

5. Clock Reach- Stand with the feet wide apart and hold on to a chair with the right hand. Put the weight on the right leg, slowly lift the left leg off the floor, and point the left hand to the 12, 9, and 6’o clocks. Repeat on the other side, pointing to the 12, 3, and 6’o clocks.

6. Alternating Vision Walks- Stand with the feet wide apart and look over to the right shoulder and take five steps forward while maintaining the same head position. Repeat five times on each side.

7. Single Leg Raises- Start by standing with feet together and lift one leg off the floor and shift the weight to the other. Hold the position for ten seconds and then repeat with the other leg.

8. Body Circles- Start by standing with feet wide apart and then slowly lean to the left, backward, and right side in a circular motion. Care must be taken not to lean too forward or too backward.

9. Sit-To-Stands-Start by standing in front of a chair with the back facing the seat. Slowly sit down in the chair, rest for a few seconds, and then stand up. This can be repeated ten times.

What Precautions Should Be Taken While Performing Balance Exercises?

Before starting any balance training program, it is important to consult a health care professional as older people are often associated with medical conditions, and a doctor can help modify the exercises. Caution should be taken while performing them, such as

• Use a chair to take support. With a doctor's recommendation, individuals can purchase the support chair.

• Start with easier exercises before proceeding to the more difficult ones.

• It is important to take breaks in between the exercises.

• Drink enough amount of water and eat properly before starting the exercises.

• Take the help of a caregiver or family member to supervise.

• If the patient feels dizzy while performing the exercise, then it should be paused for a time.

Conclusion

In conclusion, balance training is an effective intervention for improving balance and reducing the risk of falls in the elderly population. The evidence suggests that various balance training programs can lead to significant improvements in balance, gait, and functional performance, and can ultimately enhance the quality of life of older individuals. As falls are a major health concern among the elderly, incorporating balance training into their exercise routine can help reduce the incidence of falls and associated injuries. Thus, healthcare professionals should consider prescribing balance training exercises to older adults to promote healthy aging and prevent falls.