By Carol A. Cates, MSN, MBA, RN
Chief Nursing Officer
Odessa Regional Medical Center
A few weeks ago, my dad, who turns 82 next month, mentioned that he had missed church that morning. For my dad to miss church, something is seriously wrong, so I of course asked why. He admitted he fell when he was walking his dog a few days before. When he fell, he hit his face, and had some scrapes and a black eye. He told me he didn’t want to go to church with a black eye.
Sometimes it is very hard to separate the nurse part of me and the daughter part of me. This was one of those times. I was so relieved he only had minor injuries, but was also upset he didn’t let me know at the time. Mostly, I was just scared and, in many ways, I still am. The nurse part of me has seen more times than I care to count how dangerous falling can be. Same level falls are one of the highest causes of accidental death worldwide. Very closely linked to fall risk is a person’s sense of balance. So, in many ways I was not surprised by a study published this week that linked balance to long-term survival.
The study, conducted in Brazil, and published in the British Journal of Sports Medicine, found that the ability to balance on one foot for 10 seconds is a better indicator of longer life expectancy than aerobic fitness, flexibility, or muscle strength. It is such an accurate predictor that they found that people after age 50 who cannot balance on one foot for 10 seconds are twice as likely to die in the next decade as those who can balance unassisted. At age 50, only one in 5 people cannot balance for 10 seconds unassisted, but at age 70, the statistic flips, and those who can balance for 10 seconds are in the minority. Which makes sense if you think about it. If average life expectancy is about 79 years in the U.S., you would expect most people at age 50 to pass the balance test, but as we get within 10 years of that average life expectancy number, the ability to pass the test drops.
What I like about the balance test is it’s a safe (as long as you have something or someone around to support you if you become unbalanced) and quick way for people and healthcare providers to assess a strong indicator of life expectancy. The other thing I like about this one, is we know we can help people improve their balance with strength training and exercise and/or physical therapy. It is one more thing that shows that the human body was not designed to be horizontal or in a seated position most of the time. We were designed to move — and when we don’t move, don’t exercise, it has long lasting ramifications at every level of health, and that adds up to long-term survival.
There are several things you can do to improve your balance whether you pass the “10 seconds on one foot” test. Exercise programs that improve strength and flexibility are great ways to start. Yoga and Tai Chi are two exercise styles that have been closely linked to improved balance and a reduction in falls among older adults. Speak to your primary health care provider about gait, balance, and functional training with a physical therapist. Make sure you get your vision checked regularly. A mismatch between what your eyes see and your balance centers in your ears detect is a major cause of dizziness and can cause falls. Speak to your primary health care provider about your balance and other ways you can help improve it.
Take precautions against falls if you do have poor balance. Make sure pathways are clear of clutter and well lit. Make sure you have non-slip mats or stickers in showers and bathtubs. Grab bars in bathrooms are a good idea as well. Wear properly fitting shoes with non-skid soles. Don’t use objects not designed for standing on (for example chairs, boxes) to get to high spaces like cabinets or shelves. Remove floor rugs and any other objects that can be easily tripped over.
Finally, consider using technology to your benefit. The newest generation of smart watches have fall detection built into them and will call 911 and an emergency contact if they detect a fall and the person wearing the watch doesn’t respond within a minute. There are Tai Chi and Yoga programs that can be streamed directly to computers and smart TV’s, there are DVD’s available as well. Some of those programs are designed for people who are chair bound or have difficulty standing. Those technologies mean people don’t have to go away from home or find a specialized trainer to have access to those programs. Everything you do to improve your balance and reduce fall risk can make a big difference in the long-term.
