By Ellyn Mantell
When we were toddlers, we learned to fall and then, almost, bounce back to our standing position. Aaah, the good old days! Now, those of us in our 70’s fear falling for very good reason. Not only do we not bounce back to our standing position, but we have the potential to not bounce back at all. I am reminded that nearly a decade ago, I was in a rehabilitation facility due to a serious health issue, and was told that they were extremely concerned about my balance. That was when I was in my 60’s. The aging process has continued, regardless of how many times I remind myself I do all I can to stay strong and healthy. If I was facing balance issues ten years ago, I can only imagine that my center of gravity is now at greater risk.
Recently, I was chatting with a gentleman who was preparing to lecture to women in a club to which I belong. Having attended a lecture by him only a year ago, I remembered him walking across the stage, turning to the audience, turning to the screen, and moving spryly on the stage. Discussing this year’s program, he told me that he will remain in a chair. He now moves very gingerly and will remain stationary throughout the lecture. He went on to say he gets dizzy easily, and I asked if he had positional vertigo. He responded that he did. We discussed spotting himself when he turns by fixing his eyes on a spot to steady himself. For many of us who get up at night to use the bathroom, that is a key to being steady on our feet. Taking a minute to fix our eyes on a spot on the wall or lifting our feet to a level where they can be seen without looking down, may make the difference between falling and returning safely to our bed.
Tricks of the trade? Just one of many we should learn. I know that when I am among my peers, of all the fears that seniors mention, falling is a universal concern. Bones become more porous as we age and they become more vulnerable to fractures. Tendons and ligaments stretch and lose their collagen and elastin, making them more vulnerable to tears. The inner ear which is the center for balance, becomes less reactive and eyes register movement more slowly. All of this sets the stage for a fall. Additionally, leaving something where it shouldn’t be left seems to occur more often, as our minds seem to work harder to stay focused.
If there is an antidote, it is staying as fit as possible without putting ourselves in danger. Weight training is wonderful for our osteoporotic bones as long as the weights are manageable and don’t cause us to be off balance. Sitting in a chair is very strongly suggested, since anchoring ourselves there allows us to focus on lifting without sliding or tipping over. Group workouts encourage participation, and the support of each other is invaluable. Having a cup of tea together after class helps with socialization, which is always a plus for seniors who may live alone.
Denial never got anyone anywhere! Rather than denying that we need to be more mindful, let’s put our energy into getting stronger and more aware of our surroundings at all times. Stand tall, near a chair, find a spot on the wall, lift one leg and count to five, lower to the ground; lift the next leg, and do the same. Give yourself a hand because you have just performed an important exercise that will go a long way to supporting your body, regardless of your age!