Falls can become more common with age. That’s why it’s important to talk with your healthcare provider if you’re experiencing a problem, check your balance and practice exercises to improve your balance and stay active. These 5 five strategies from the Vestibular Disorders Association can help you do just that!

Anyone can fall at any age. But the fact is we lose our ability to balance as a normal part of aging, often putting older adults at higher risk for fall-related injury.

Fortunately, according to the Vestibular Disorders Association (VDA), studies show that you can take action to reduce dizziness and the risk of falling. The first step is to be honest with your healthcare provider so they can help you determine if a medical issue might be causing your problem. The Centers for Disease Control says that more than one out of four people fall each year, but only half tell their doctor.

A common balance issue for many people is a condition called benign paroxysmal positional vertigo (BPPV). This condition causes a sense of true spinning vertigo triggered by a change of position of the head or body. With BPPV, the spinning can be triggered by things like tipping your head up or down, quickly rotating your head, bending over, rolling over in bed, or getting in and out of bed.

BPPV is a mechanical disorder that occurs when debris, called otoconia, loosens and tumbles into the semicircular canals of the inner ear. This event causes false signals to be sent to the brain, triggering a brief sense of vertigo. The spinning lasts less than a minute and can provoke nausea, vomiting and imbalance. BPPV can be effectively treated using proven techniques, such as the Epley maneuver or canal repositioning techniques, which help return the otoconia to their correct position in the inner ear.

Other common conditions that can cause or contribute to dizziness and imbalance and increase the risk of falling include infection, vestibular migraine, Meniere’s disease, and neurological disorders among others. Certain medications such as some antibiotics for severe infections and chemotherapy also may damage the inner ear, resulting in temporary or permanent hearing loss, impaired balance, and trouble seeing clearly while in motion.

Determining the source of the problem and treating it is only half the battle though. It’s also important to remain active and exercise to improve balance and strength throughout life.

Test Your Balance

Here are two simple tests to help gauge your risk of falling.

30-Second Sit-to-Stand Test

Count how many times you can stand up and sit down in a chair without using your hands during a 30-second time limit. A 65- to 69-year-old man should be able to sit-to-stand at least 12 times within 30 seconds, and a woman the same age at least 11 times. Any number below that increases the risk of falling. To improve your ability to sit-to-stand, practice this exercise daily.

Four-Stage Balance Test

Stand in each of four, progressively harder positions for 10 seconds each.

• Stand with your feet side-by-side.
• Place the instep of one foot so it is touching the big toe of the other foot.
• Tandem stand: place one foot in front of the other, heel touching toe.
• Stand on one foot.

If you have problems performing these basic tests, or have a known vestibular issue, don’t let that stop you from living an active life. Staying active helps you maintain muscle mass and strength, keeps you flexible and limber, and reduces your risk for injury from a fall.

Instead, the Vestibular Disorders Association recommends you consider these five simple fall prevention strategies:

1. Focus on Leg and Core Muscle Strength.

Do some form of leg and core muscle strengthening every day to make you more stable and secure on your feet. Exercises like side leg lifts, calf raises and wall slides are often good choices. Ask your healthcare provider for a fracture risk assessment and for exercise recommendations that are best for you.

2. Practice Balance.

Performing balance exercises, such as the 30-Second Sit-to-Stand Test and 4-Stage Balance Test, can reduce falls. Try incorporating them into your daily routine several times a week.

3. Wear the Right Shoes for the Job.

Wear supportive, lightweight shoes that have firm, non-slip soles.

4. Use Hiking Poles for Stability.

Hiking or walking poles increase upper body strength, provide stability and confidence while walking, and can be used for support during standing exercises, weight bearing activity and core muscle strengthening.

5. Move More at Work and at Home.

At home, remove tripping hazards by eliminating clutter, such as loose area rugs, storage boxes and piles of papers or magazines. Then look for opportunities to sit less and move more. For example, at the office regularly get up from your chair and stretch, take a stroll to the coffee cart, or stand during phone calls.

See a Vestibular Disorders Specialist

If you have problems with dizziness and balance, talk with your healthcare provider. Diagnosing and treating vestibular disorders can be complex. Danielle Dorner, Au.D., is a vestibular disorders specialist with Associated Audiologists. She earned her Doctorate of Audiology degree from Northern Illinois University and her bachelor’s degree from Augustana College, Rock Island, Illinois. Dr. Dorner performed her clinical externship with Associated Audiologists.

She is a member of the Academy of Doctors of Audiology (ADA), holds a certificate of clinical competence in audiology from the American Speech-Language-Hearing Association (ASHA), and is a member of the Kansas Speech-Language-Hearing Association (KSHA).

Schedule an appointment with Dr. Dorner.

To learn more about vestibular disorders, download our free e-book on Dizziness and Imbalance.