As people are getting out and about again after long periods of inactivity, it seems there\u2019s one problem troubling almost everyone \u2013 their balance has worsened and their confidence has gone too. The two seem to go hand in hand.<\/p>\n
Falls, or sometimes the fear of falling, can have a huge impact on our ability to do everyday activities. This in itself can create a downward spiral as the less we do, the weaker our muscles become and our risk of falling can increase.<\/p>\n
The good news is that many falls can be prevented and Balance Awareness Week (September 2021) is a great way to focus on all the things you can do to reduce your falls risk.<\/p>\n
Falls are very common. Every minute, six people over 65 suffer a fall in the UK. But over a million falls could be prevented by doing the right type of exercises and finding out what you can do to help yourself stay strong and steady.<\/p>\n
As well as weak muscles, there are lots of things that can contribute to having a fall such as poor vision, some medications, unsuitable footwear, poor lighting (especially at night), trip hazards such as wires, rugs and pets or slippery surfaces.<\/p>\n
Not all falls cause injury, but unfortunately there are over 500,000 fragility fractures every year in the UK, that\u2019s one every minute costing the NHS over \u00a32 billion year.<\/p>\n
Exercise is vitally important to reduce the risk of falling and having a fracture \u2013 we need to focus on strength, power, speed of reaction and balance.<\/p>\n
Dancing, Tai chi, postural stability \/ strength and balance classes and yoga are all beneficial. Before you start any new exercise, or if you\u2019ve already had a fall or not exercised for a long time, then please get individual advice from a medical professional or trained fitness professional first.<\/p>\n
You may need to build up your strength before you can begin to try any balance exercises. Resistance bands are ideal for this as there are many exercises you can do seated to help you get stronger.<\/p>\n
In order to improve your balance, you need to make sure you can participate safely. Have a sturdy surface or chair to hold on to for support at first, such as the kitchen worksurface or a steady table.<\/p>\n
At first you can try heel raises holding on to the kitchen sink \u2013 take a look at our popular video:<\/p>\n