Unsteadiness
By Glenna Wilson
Kansas Senior Press Service
A project of the KU Center on Aging
Unsteadiness when getting up, standing and walking is a concern for some seniors. "The reason for this unsteadiness is that connections from nerves to muscles are not as strong as they once were," explains Dr. Larry Winter who teaches Biology of Aging at Kansas State University.
Actually, balance is a highly coordinated function of the body so it is not surprising if there is a decline with age. What can one do about it, though?
"Exercise throughout one's life!" says Gayle Doll, a professor in gerontology also at K State. "But even if you haven't been exercising, you should start now. Muscles can be rebuilt at any time."
Dr. Doll recommends strength training, push-ups, pull-ups or sit-ups, which one can do at home. Two or three times a week for 10 to 20 minutes is a good starting goal. If a gym is available conveniently, you can work with their equipment and a trainer to develop a program just right for you. Most gyms have a variety of weight-training equipment from individual weights to weight machines. Doll says to check with your doctor, however, before going far with such exercise. Also, don't use heavy weights on your own without professional direction.
Flexibility also helps balance. Doll suggests stretching your legs, one at a time, and holding the stretch for 15 or 20 seconds can be helpful. A regular exercise program such as walking can strengthen both your heart and your muscles and lead to longer independence. Water aerobics is another really good suggestion, Doll says. Water exercise is especially easy on the joints.
Poor balance can lead to falls, and many occur at home. So, Dr. Doll has some suggestions for making your home safer: Take away loose rugs and avoid slippery surfaces. Don't wax your floors. A contrasting color between chair and floor may make it easier to sit down without missing the chair. Keep walkways free of furniture.
When getting up, take it easy. Don't hurry. Be sure you are safely on your feet before walking. Wear appropriate footwear with some friction on the sole.
When climbing stairs, put the whole foot on the step. Use the railing. If your stairs don't have a railing-get one installed.
In the United States, falls are the leading cause of injury-related visits to emergency departments, says George Fuller in The American Family Physician , published by the American Academy of Family Physicians. The death rate from falls increases dramatically with age.
If you do fall, go see your doctor for a thorough evaluation of both the cause and treatment of the fall.
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