YMCA Healthy Living Magazine, powered by n4 food and health Summer 2018 | Page 15

DR DAINA STURNIEKS, PhD
Daina is a Research Fellow at Neuroscience Research
Australia (www.neura.edu.au) and a Board member of the
Australian and New Zealand Falls Prevention Society
(www.anzfallsprevention.org)
THE IMPORTANCE
OF BALANCE FOR
OLDER ADULTS
Balance is critical when it comes to the prevention of falls in
older adults. Dr Daina Sturnieks explains.
e can’t afford to take our
balance for granted. As we
age, our balance can become
affected, increasing our risk of falling. In
fact, one in three people over the age of
65 take a tumble at least once a year,
with 10 to 15 per cent of these falls
causing serious injury.
W
Falls are the leading cause of injury-
related hospitalisation in older adults and
they can have long-term consequences.
A fall can leave you less mobile and less
able to do the activities you were used to
doing; a fall can rob you of your
confidence and independence.
The good news – preventing a fall
Exercise can help us manage health
conditions such as heart disease,
diabetes and arthritis, as well as slow
the effects of ageing and reduce the risk
of osteoporosis. We also know that
regular physical activity improves
balance, mobility and strength, which
may also help prevent the risk of falls.
The great news is, falls don’t have to be
part of the ageing process, and it’s never
too late to start improving your balance.
You can do specific exercises to
improve your balance and reduce your
risk of falling.
Such exercises should involve standing,
moving and minimising the base of
support; for example, heel-to-toe
walking, shifting your weight from one
foot to the other, sideways leg raises,
sit-to-stand transitions, heel and toe
raises, and alternate knee raises. To
find out more about these exercises,
and how to do them safely and
correctly, ask a trainer or instructor in
the gym to demonstrate and explain
them to you. If doing these exercises at
home, it’s important to make sure that,
if needed, there is something nearby to
hold on to such as the kitchen bench or
a wall. This is particularly important
when starting out.
When the exercises become easy to
do, gradually increase the size of the
movements, hold each position for
longer, or increase the number of
repetitions of each exercise. Again, chat
to a fitness professional in your local
YMCA for specific advice to help you
progress.
Remember to always check with your
doctor before starting any new exercise
regime. And should you feel any unusual
pain or discomfort, stop immediately
and consult a qualified health
professional.
NEVER TOO OLD !
At 70 years young, Laraine Dunn
is a Newcastle-based (NSW) baby
boomer who has pedalled her bike
thousands of kilometres all over
Scotland and throughout most of
Australia, including across the
Nullarbor! At the time of writing,
Laraine is on an 1,800km
adventure that sees her riding her
trusty two-wheeled steed up the
east coast of Queensland, which
will complete her bucket list task
of having pedalled along the entire
east coast of Australia. To
encourage active ageing among
older adults, Laraine says ‘getting
old isn’t for the fainthearted. It’s
tough being old. You have to be as
fit, strong and as healthy as
possible. Exercise will help more
than anything else. Do not let that
older person
move into
your body.
And if you
think
they
already
have, then
it’s never too
late to issue an eviction!’
TO FIND OUT MORE...
DID YOU KNOW?
YMCA centres offer a range of classes designed to meet the varying needs of
older adults. Joining a group exercise class, such as walking, swimming or
aqua aerobics, can be a great way to help improve your overall health, fitness
and wellbeing. Check out your local group fitness timetable or chat to the
team to find out what classes might best suit your needs, likes and abilities.
To learn more about the importance of
balance for older adults go to:
1. www.cambridge.org/core/books/
falls-in-older-people/6D88D1A20407C20
842D6536CA3AFA8EB
2. www.activeandhealthy.nsw.gov.au/
your-active-and-healthy-guide/exercise-
at-home
SUMMER 2018 YMCA HEALTHY LIVING MAGAZINE
15