NCTV Episode 74

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode, includes:-

  • Useful exercises, classes and activities
  • Causes of balance loss
  • Ways to prevent falls
  • How to strengthen your bones
  • Avoidable hazards to be aware of

Transcript

If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV Episode 74 which is all about Maintaining Or Improving Your Balance as you age.

As we get older we can start to feel a bit more unsteady on our feet which inevitably creates concerns about falling. In fact, whilst you may not notice it too much, balance usually starts to deteriorate from around the age of 25.

All of us have taken a tumble at some point in our lives. But as we grow older, the risks associated with falling over become greater: we lose physical strength and bone density, our sense of balance deteriorates and we take longer to recover from a fall.

Research shows that 1 in 3 adults over 65, and half of people over 80 will have at least one fall per year. Most of the time these don’t result in serious injury but there’s always a risk that a fall could lead to broken bones, and it can cause the person to lose confidence, become withdrawn, and feel as if they have lost their independence.

The good news is though that there are lots of simple things you can do to help you stay steady. Things like your balance, strength, endurance, and flexibility can all be improved at any age.

While it may seem counterintuitive, moving more is the best thing you can do to stay as mobile and independent as possible for as long as you can. Being active can help you maintain your strength and flexibility and improve energy levels, so that you can carry on doing the things you enjoy. That doesn’t necessarily mean you have to do vigorous exercise it may just be finding ways to try to move a bit more throughout the day – in whatever way works for you. Doing the housework, walking to the shops or even trying out chair-based exercises are great ways to stay active. Essentially doing any amount of activity is better than nothing. When it comes to balance and activity the old axiom ‘move it or lose it’ certainly rings true.

In terms of classes or activities you can do that are good for your balance, flexibility and co-ordination, the likes of Pilates, yoga and Tai-Chi fit the bill well and if performed a couple of times a week you will certainly reap the benefits.

When it comes to activities that improve your strength (as well as balance and posture), these could be using the stairs frequently, performing a repeated sit to stand activity – say 10 repetitions and without using your hands if possible, going for walks, playing badminton and dancing. These activities are also helpful if you have any conditions that causes joint stiffness such as osteoarthritis.

Five other specific balance related exercises to mention that can come in useful are

1) calf raises where you go on your tip-toes for two sets of 10 repetitions,

2) standing on one leg for 10 seconds – three times for each leg,

3) heel to toe walk for 20 paces,

4) side-steps – 10 each way to one side of the room and back and

5) step ups performed in a slow controlled manner – 5 times for each leg. For all these, be sure to have something nearby to use for support if need be.

The best way to make exercise a habit is to keep it simple and realistic. Once you know what kind of activity is right for you, start gently and build up gradually and aim to do a little bit more every day. Remember to always begin any exercise with a warm-up to prepare your body, and finish with cool-down exercises too. If you do experience any chest pain or feel faint, make sure you stop exercising and contact your doctor. It’s also worth noting that the day after you’ve done some exercise your muscles may feel a little stiff but know that this is normal and shows you’re actually benefitting from the activity.

There are of course, other causes for a loss of balance related to eyesight, hearing and even your feet so it’s worth having these checked to help reduce the risk of a fall. Aside from that, managing your medicines can also be helpful, certain medications or combinations of these as well as poorly controlled diabetes or having low blood pressure can make you feel faint or dizzy, so have your prescription reviewed regularly by your doctor.

Another way you can prevent falls or minimise injury if you do, is by keeping your bones strong. Aside from exercise, this can be achieved through certain foods or supplements containing calcium & vitamin D. Calcium can be found in dairy products, fish, fortified cereals and bread, pulses and nuts, for example. And Vitamin D in oily fish, eggs and short periods of sun exposure between March to October.

One obvious but often overlooked way of protecting yourself from losing your balance and falling is by checking your home environment, looking out for things that could cause you to slip or trip. A few things that could help may be having a bedside light or torch for if you need to get up in the night, keeping your stairs free of clutter, keeping floors clear of wires or other hazards, having non-slip mats under rugs or in the bath and keeping your garden path clear of moss.

And that concludes this week’s instalment of your bitesize bits to help your health flourish. Bye for now!