Improving Balance

One Step at a Time

Bethany Diamond, Jimmy Flis, Amy Mikulec, Millie Patchan, Adriana Zalar

Aunt Patty’s StoryTwo years ago my great aunt was going down to the basement to

make Christmas cookies. As she was walking down the stairs, she lost her balance and fell down the remainder of the flight. As result, she broke a few bones in her arm and a bone near her eye. She was taken to the hospital and had surgery to repair her injuries. After she was stabilized, her doctor referred her to physical therapy to help with her injuries and to improve her balance. She attended physical therapy for a couple of months but says the it was well worth the time. Through physical therapy she was able to improve her balance and return to living an independent lifestyle in her own home. She continues to make cookies for her family. Upon the recommendation of the physical therapy she no longer makes them in the basement, but instead does so on the first floor as an added precaution.

Objective of Today’s Presentation 1.Audience learns how to recognize and apply principles of fall

prevention within the home and the community by the end of the presentation.

2.Audience understands how exercise and balance impact falls by the end of the presentation.

3.Audience will become aware of the benefits of physical activity and how physical therapy impacts balance training as a means to prolong an independent lifestyle by the end of the presentation.

4.Audience will be able to successfully identify fall risks in a home setting by completing a risk identification quiz at the end of the presentation.

5.Audience will be able to apply posture and balance exercises to increase strength and stability by the end of the presentation.

Safety in The HomeUse non-slip matsFootwear: non-slip shoesProper lighting-lamps

Safety in The HomeRemove obstacles off of the floor

Keep an eye out for petsTiming of medications-can cause fatigue and dizzinessHandrails on staircases/ grab bars in showers/chair in showerGetting up slowing from sit-stand2

Prevention of Environmental HazardsOutdoors-cracks in pavement, holes in lawn6

Weather-slippery surfaces (icy walkways, wet pavement)6 Walkways,ramps, and curbs-uneven pathways6

Find the Hazards in the Pictures

What Can Exercise Do for You?

Physical ActivityWhy exercise is important?

Exercise improves muscle weakness and balance, which are the greatest contributors to falls.4

What is exercise?Exercise can be stretching (chair yoga)Exercise can be aerobic (walking, gardening, housework,cooking)Exercise can strength training (lifting weights, soup cans, or water

bottles)Keep moving and stay independent!

PostureWhy correcting a forward posture can help you with balance5

1)Tall

2)Tuck

3)Squeeze

What is Physical Therapy?Physical Therapists are specialists of the body that aim to help to

optimize function and movement.3

They can provided an individualized exercise programs that can improve balance and strength

How Physical Therapy can Prevent FallsWe can provide an individualized exercise program to assist with:

Proper walking techniques Balance trainingAerobic Endurance trainingStrength training1

Resources Near You!1.Local recreation centers2.Silver sneakers (Parma Fitworks, 8555 Day Drive Parma, OH 44129,

North Royalton YMCA)a. Classicb. Yogac. Cardio Fit

3. University Hospital in Parma4. Smallwood Activities Center 5. Brook Park Recreation Center

Exercises for You!●Lower Body Strengthening (2 sets of 10 repetitions each)5

○ Sitting up in your chair■ 5 Minute Warm up■ Straight knee exercise

○ Standing up, holding on to chair for support■ Knee bending with ankle weight■ Bringing leg out straight to the side■ Raise up on toes - holding on to chair■ Roll back on heels

Balance Steps to PracticeStart with 2 hands support and progress to less

●Bend knees while standing 10x’s

●Standing heel to toe - 10 seconds

●Move from sitting to standing

Take Home Message 1.What can be done to make your home safe?2.What to look out for?3.What can help you to improve your balance?4.How can physical therapy help you?

Questions?

References1. Avin K, G., Hanke T, A., Kirk-Sanche N, et al. Management of Falls in Community-

Dwelling Older Adults: Clinical Guidance Statement From the Academy of Geriatric Physical Therapy of the American Physical Therapy Association. Phys Ther. 2015;95:815-834.

2. Centers for Disease Control and Prevention (CDC). Check for Safety: A home fall prevention checklist for older adults. 2005.

3. Falls Risk Reduction And Prevention. [PowerPoint]. American Physical Therapy Association;

4. Gardner MM, Robertson MC, Campbell AJ. Exercise in preventing falls and fall related injuries in older people: a review of randomised controlled trials. Br J Sports Med. 2000;34:7-17.

5. Kisner C, Colby LA. Therapeutic Exercise,6th ed. Philadelphia, PA: FA Davis; 2013. 6. Lin M, Wolf SL, Hwang H, Gong S, Chen C. A randomized, controlled trial of fall

prevention programs and quality of life in older fallers. J Am Geriatr Soc. 2007;55:499-506.

7. Ni M, Mooney K, Signorile J, et al. Comparative impacts of Tai Chi, balance training, and a specially-designed yoga program on balance in older fallers. Archives Of Physical Medicine And Rehabilitation [serial online]. September 2014;95(9):1620-1628.e30