We imagine that high on the holiday wish lists of many a senior is the ability to improve balance and enhance their stability. We’re sure, in fact, that this wish is one of many that have to do with bettering overall health and wellness. Needless to say, the well-being of your elderly loved ones is paramount. As we pointed out in our last blog, which was about finding the most practical holiday gifts for seniors, promoting comfort and relaxation should be a high priority.
Let’s discuss the important issue of preventing falls and preserving independence. We’d like to highlight the need to help your elderly loved ones with their balance issues this holiday season. As you’re likely aware, they can stem from various factors such as muscle weakness, joint problems, inner ear disorders and medication side effects. What can older adults do to improve their balance and regain confidence in their footing?
Understand the root causes of the balance issues.
Before correcting any problem, it’s vital to pinpoint exactly what the root of the problem is. It is possible the older adult in your life is contending with muscle weakness. Seniors often experience this in the legs and the core – both are vital for stability. Is poor posture at play? Misalignments can throw off balance. Inner ear conditions like vertigo or Ménière’s disease can also disrupt equilibrium.
As well, the side effects of certain prescription drugs may cause dizziness or light-headedness. Of course, chronic conditions like arthritis, Parkinson’s disease or stroke may impact balance. When you know the cause of the balance issues, you can better locate appropriate interventions. Consult with a healthcare professional, such as a physiotherapist or occupational therapist. They can offer valuable insights into personalized solutions.
“While occupational therapy can be utilized by those of any age, it has been known to be quite beneficial for seniors who feel as if they are no longer able to meet day-to-day challenges, both physically and mentally,” says Comfort Keepers, “Occupational therapists will first work to understand an individual’s specific needs, by talking with the client, his or her family members, friends, and primary doctor/physician.”
Engage in strengthening exercises for better balance.
Regular physical activity is a cornerstone of improving balance. Let’s start with the legs, shall we? Chair stands can help to make for stronger legs that provide a solid base for balance. Sit in a sturdy chair and stand up without using your hands. Then sit down again slowly. Repeat this action 10-15 times for an ideal workout.
Try heel raises as well. While holding onto a chair for support, rise up onto your toes and slowly lower back down. Perform 10-15 repetitions of this exercise too. For a strong core, give pelvic tilts a try. Simply lie on your back with your knees bent. Gently tilt your pelvis upward, engaging your abdominal muscles. Have you heard of “bird dogs”? Get on your hands and knees. Extend one arm and the opposite leg. Then switch sides. Repeat this movement 8-10 times per side.
Tai chi and yoga are also highly recommended exercises for seniors. As Lifeline Canada explains, tai chi is a Chinese martial art that has been practiced for generations. The exercise helps to improve balance, helping to reduce falls. It also strengthens muscles in the legs and increases flexibility and stability in the ankles. Tai chi also improves core strength to enhance stability and reduce back pain.
Install home modifications to enhance stability.
First things first, let’s take a look at some of the things you should remove from your home. Let’s start with throw rugs. They are known to bunch up and become tripping hazards. Along with any loose cords, toys, shoes and other obstacles, remove throw rugs from your walking areas. As well, be sure to push furniture out the way to further avoid unnecessary bumps that can lead to tumbles.
Now, let’s look at what you can add to your home to promote stability. Grab bars should be installed in your bathrooms near the shower, tub and toilet. They’re great at offering extra support and leverage to seniors who may be unsteady on their feet. It’s also wise to improve the lighting in your home. This is especially beneficial for older adults who contend with vision impairments – something that comes naturally with age. Use bright, glare-free lighting in hallways, staircases and entryways to reduce the chance of tripping.
Be mindful of diet and hydration.
It should come as no surprise to you that nutrition plays an important role in maintaining balance. A diet rich in calcium, vitamin D and magnesium supports bone and muscle health. Rosanna Lee of the Canadian Digestive Health Foundation also highlights the need for older adults to consume complete proteins. She recommends chicken, turkey, fish and eggs as well as plant-based options like quinoa and soy.
“Adequate intake of protein is essential for seniors in helping to maintain lean muscle mass function and strength, and to prevent weight decline,” writes Lee, “Sarcopenia, the progressive and generalized loss of muscle mass and strength, is a common concern amongst the aging population as it has been found to correlate with physical disability, poor quality of life, and increased risk for death. The maintenance of adequate protein is key to preventing these issues.”
As well, adequate hydration prevents dizziness caused by dehydration. Stay hydrated by consuming at least 1.5 to 2 litres of water daily.
Invest in a power lift recliner.
The elderly loved one in your life no longer needs to worry about the aches and pains associated with getting into or out of a seated position. With a power lift recliner, he or she can find a comfortable position with just the touch of a button. It both eases a person into a seated position and lifts its user into a standing position. In fact, some lift chairs recline all the way back to a sleep-ready position. When you’re done relaxing, the same button that got you there will lift you right back up to your feet again!
At Advantage Home Health Solutions, we always ensure that you have the complete picture of our products. Please don’t hesitate to give us a call at 403-460-5438. You may also email us by filling out the form on our Contact page!
