Falling: An Epidemic That Doesn't Have to Be

One of the topics that comes up frequently when I meet with new clients is their struggles with balance. In fact, the statistics on falling from a loss of balance are heartbreaking:

30% of people aged 65 to74 fall at least once a year.

For those aged 75 and older it increases to 40%.

There were 8 million fall related injuries that required treatment in ER’s, urgent cares or physician offices in 2018.

Falls caused 36,000 deaths in people 65 or older in 2020.

It’s estimated that by 2030 there will be over 50 million falls per year with over 12 million injuries.

Those statistics continue to worsen every year. A couple of other horrifying statistic is that the number one cause of traumatic accidental death for people aged 65 and older are falls. Falls that result in hospitalization are even more catastrophic: 50% of people in this age group that fall and are hospitalized never make it out of the hospital.

When I saw these numbers, I was dumbstruck. I couldn’t believe what I was reading even though most of the clients I work with have goals to improve their balance. Most new members I meet with are in this age group list this as one of their major concerns and have a goal of improving their balance. The problem seems to be showing up in younger members of our society as well. I commonly overheard this as a goal for people in their 30’s and 40’s when my fellow trainers asked them about their goals.

Here is a tip that you can start applying to your daily life. It’s key to your brain receiving accurate information about where your body is in space. The adaptation that hinders this information is also one of the most common and identifiable. We use our eyes as part of the system that helps us keep our balance and navigate through our surroundings. We use both line of site and peripheral vision in this process. You may have noticed that you or others around you have started looking down at the ground or floor because you’re afraid of losing your balance and falling. That is a successful adaptation in the short term There are consequences that can increase your risk for falling over time. First, when you look down at the ground your body will begin to follow your eyes. Your posture can become stooped, and your center of gravity will start to move past your feet. This increases the risk for becoming overbalanced and falling. And second, your brain receives the most accurate information about where your body is in space and your surroundings when your eyes are level with the horizon. The inaccuracy in this information also increases your risk of losing your balance and falling.

A simple exercise you can implement is to keep your eyes up on the horizon as you walk around. At the same time notice what you can see with your peripheral vision just in front of you. This will give your brain more accurate information about where your body is in space and decrease your risk of falling. I would suggest practicing this in a controlled environment with little to now risk of falling at first. When you get more comfortable you can start adding obstacles or challenges. Gradually, you’ll become more comfortable with moving in this way and you’ll reduce your risk of falling significantly.

Let me know how things go. If you have any questions, please ask. This type of simple action can go a long way towards lessening your chance of falling.

If you would like more information about how to decrease your risk of falling, I run a monthly class on foot health and function called Happy Feet. You can contact me here for updated scheduling or follow me on Facebook at: The Gift of Movement. I look forward to hearing from you soon.

All my best,

Jeff