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Balance

By Marlyn Black

Thousands of Polk County residents will risk their lives today by trying to get up and walk.

That’s the grim conclusion offered by the numbers: about 29,000 Polk County senior citizens 60 and older will fall and be injured this year and the research shows falls are the leading cause of injury-related deaths among America’s elderly, according to the National Center for Injury Prevention and Control (NCIPC). And according to the University of Arkansas, one third of those who suffer a hip fracture will die because of it.

A lot of which can be prevented. For example, an exercise program for seniors, run as part of a University of Arkansas study, “proved that in a matter of weeks, seniors can achieve significant gains in strength and balance by following a simple exercise program that places minimal strain on the body or budget,” according to the university. The study tracked 19 participants ranging in age from 60 to 90. “At the end of ten weeks, the physical assessment tests showed statistically significant improvement in measures of balance, strength and dynamic balance. In addition, the participants improved their levels of HDL — the ‘good’ form of cholesterol.”

I run a highly individualized workshop limited to eight people. It begins with assessments of each participant’s physical condition and risk factors, such as their flexibility and strength, and the risk factors in their home. The workshops are held at the Kelly Recreation Center in Lakeland, Florida.

I hope to attract people in their 60’s, before the falls begin. If they understand their risks and get busy, they may not have to suffer down the line.

I do this at least partly from my own fall-related suffering. I worked in the restaurant business for 17 years until in 1994 when I fell at work  - the risk factor was a slick floor – and tore my rotator cuff at my right shoulder. I ended up out of work, sedentary, depressed, over-weight and in pain.

I had always worked out, but never faithfully. It was made clear to me that if I don’t exercise I will lose the use of my right hand. The thing with exercise, you know, is you do it one step at a time, everyday. Consistency. I started studying.  And the studying for myself evolved into a new career. I earned my first certification in Lifestyle and Weight Management through the American Council on Exercise (ACE).  Exercise gave me a purpose. It helped me have more energy, feel better, sleep better. There are other emotional gains, also. According to the New York Times, 30 to 50 percent of senior citizens fear falling so greatly they limit their activities and general lifestyle.

It is estimated that by the year 2040, the annual cost of these injuries will be about $240 billion. The NCIPC says hip fractures cause the most deaths and most severe health problems among all fall-related injuries. It reported that, “Most patients with hip fractures are hospitalized for about one week. Up to 25% of community-dwelling older adults who sustain hip fractures remain institutionalized for at least a year. From 2000 to 2040, the number of people age 65 or older is projected to increase from 34.8 million to 77.2 million. For people over 85, the relative growth rate is even faster. Given our aging population, by the year 2040, the number of hip fractures is expected to exceed 500,000.

My partner, Richard Brownkatz, has two clients, two sisters, who suffer from Multiple Sclerosis. Though they were committed to walking for exercise, falling was a common problem. A combination of strength training and balance exercise has helped them be able to walk with greater confidence.

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