Download Harvard Medical School Better Balance: Easy exercises to improve stability and prevent falls (Harvard Medical School Special Health Reports
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Discover what you can do to prevent falls, improve balance and mobility. Better Balance: Easy exercises to improve stability and prevent falls gives you step-by-step instructions for easy, effective workouts that will improve posture, increase muscle strength and speed, sharpen reflexes, expand flexibility, and firm your core. You'll also get tips for fall-proofing your home.
- Sales Rank: #1262785 in Books
- Published on: 2012-07-31
- Binding: Paperback
- 49 pages
About the Author
This Special Health Report was prepared by the editors of Harvard Health Publications in consultation with Faculty Editor Suzanne Salamon M.D., Associate Chief for Clinical Programs, Beth Israel Deaconess Medical Center, Division of Gerontology Instructor, Division of Gerontology, Harvard Medical School and Brad Manor. Ph.D., Director, Aging and Balance Control Laboratory, Beth Israel Deaconess Medical Center, Division of Gerontology Instructor in Medicine, Harvard Medical School, as well as Master Trainers and Fitness Consultants Josie Gardiner and Joy Prouty.
Most helpful customer reviews
18 of 18 people found the following review helpful.
Disappointed
By Joy Bailey
I was looking for a book that was more comprehensive. This item was a slim magazine format. For what I was charged, I felt this was overpriced.
10 of 10 people found the following review helpful.
reliable info
By Just Me
Not many books on this topic. This one is short, but reliable.
Contents:
How balance works
Why improve your balance
The body’s balance systems
Balance problems
Investigating balance problems
Age-related balance problems
Health conditions that affect balance
Medications that affect balance
How your doctor can help
SPECIAL BONUS SECTION: Preventing falls
Why do people fall?
Personal safety checklist
Home hazards checklist
Activities that enhance balance
Starting balance workouts safely
Do you need to see a doctor?
Additional safety tips
Balance workouts and your overall fitness plan
Current exercise recommendations
The health benefits of exercise
Fitting balance workouts into an overall exercise plan
Using the workouts
Choosing the right equipment
Understanding the workout instructions
Answers to four common questions
Warm-ups
Beginner Balance Workout
Standing Balance Workout
Balance in Motion Workout
Balance 360 Workout
Balance on the Beam Workout
Yoga Balance Workout
Resources
9 of 9 people found the following review helpful.
Weak coverage of an exceedingly important subject for codgers
By Robert C Ross
Over-priced and superficial. I like the Harvard Medical School series very much -- they normally are written by real experts and contain solid information and good sources of additional information.
This one just doesn't cover the subject with the same range and depth in my opinion.
In fairness, it may be because my internist, Dr. John Postley, gave me some superb advice four years ago during my annual checkup.
I walk or hike about 50 miles a week, and at 78, worry a bit about falling, since bone density seems to weaken over time. At the 74 year point, I expressed my concern about falling -- I had just saved myself from a serious incident after losing my balance and stepping off a foot and a half high wall -- ran out of the fall, but if I had fallen into the adjacent wall, it could have been currents.
"Do the Stork, Bob".
Stand on one leg as long as possible, near a chair to catch yourself, then stand on the other one.
Worked like magic -- eight to ten seconds grew to a minute, then two minutes and now a half an hour on each leg. Rarely sit even for TV or movies on my computer.
Go to google to find ways to make it tougher -- close your eyes, lean forward with the back leg extended, etc. etc.
My balance has improved enormously and I've only fallen once since -- stupid me -- taking a picture with my iPhone and backed over a six inch fence protecting a tree.
Even caught myself after a young musician pushed her cello case between my legs on a crowded street.
Check with your own doctor -- falling as we get into codgerhood is a very bad idea. But, avoid this book -- get some advice from another source. Attached is Mayo's superior version and for free.
Robert C. Ross
June 2015
Fall prevention may not seem like a lively topic, but it's important. As you get older, physical changes and health conditions — and sometimes the medications used to treat those conditions — make falls more likely. In fact, falls are a leading cause of injury among older adults. Still, fear of falling doesn't need to rule your life. Instead, consider six simple fall-prevention strategies.
1. Make an appointment with your doctor
Begin your fall-prevention plan by making an appointment with your doctor. Be prepared to answer questions such as:
•What medications are you taking? Make a list of your prescription and over-the-counter medications and supplements, or bring them with you to the appointment. Your doctor can review your medications for side effects and interactions that may increase your risk of falling. To help with fall prevention, your doctor may consider weaning you off certain medications — such as sedatives and some types of antidepressants.
•Have you fallen before? Write down the details, including when, where and how you fell. Be prepared to discuss instances when you almost fell but were caught by someone or managed to grab hold of something just in time. Details such as these may help your doctor identify specific fall-prevention strategies.
•Could your health conditions cause a fall? Certain eye and ear disorders may increase your risk of falls. Be prepared to discuss your health conditions and how comfortable you are when you walk — for example, do you feel any dizziness, joint pain, numbness or shortness of breath when you walk? Your doctor may evaluate your muscle strength, balance and walking style (gait) as well.
2. Keep moving
Physical activity can go a long way toward fall prevention. With your doctor's OK, consider activities such as walking, water workouts or tai chi — a gentle exercise that involves slow and graceful dance-like movements. Such activities reduce the risk of falls by improving strength, balance, coordination and flexibility.
If you avoid physical activity because you're afraid it will make a fall more likely, tell your doctor. He or she may recommend carefully monitored exercise programs or refer you to a physical therapist. The physical therapist can create a custom exercise program aimed at improving your balance, flexibility, muscle strength and gait.
3. Wear sensible shoes
Consider changing your footwear as part of your fall-prevention plan. High heels, floppy slippers and shoes with slick soles can make you slip, stumble and fall. So can walking in your stocking feet. Instead wear properly fitting, sturdy shoes with nonskid soles.
4. Remove home hazards
Take a look around your home. Your living room, kitchen, bedroom, bathroom, hallways and stairways may be filled with hazards. To make your home safer:
•Remove boxes, newspapers, electrical cords and phone cords from walkways.
•Move coffee tables, magazine racks and plant stands from high-traffic areas.
•Secure loose rugs with double-faced tape, tacks or a slip-resistant backing — or remove loose rugs from your home.
•Repair loose, wooden floorboards and carpeting right away.
•Store clothing, dishes, food and other necessities within easy reach.
•Immediately clean spilled liquids, grease or food.
•Use nonslip mats in your bathtub or shower.
5. Light up your living space
Keep your home brightly lit to avoid tripping on objects that are hard to see. Also:
•Place night lights in your bedroom, bathroom and hallways.
•Place a lamp within reach of your bed for middle-of-the-night needs.
•Make clear paths to light switches that aren't near room entrances. Consider trading traditional switches for glow-in-the-dark or illuminated switches.
•Turn on the lights before going up or down stairs.
•Store flashlights in easy-to-find places in case of power outages.
6. Use assistive devices
Your doctor might recommend using a cane or walker to keep you steady. Other assistive devices can help, too. For example:
•Hand rails for both sides of stairways
•Nonslip treads for bare-wood steps
•A raised toilet seat or one with armrests
•Grab bars for the shower or tub
•A sturdy plastic seat for the shower or tub — plus a hand-held shower nozzle for bathing while sitting down
If necessary, ask your doctor for a referral to an occupational therapist. He or she can help you brainstorm other fall-prevention strategies. Some solutions are easily installed and relatively inexpensive. Others may require professional help or a larger investment. If you're concerned about the cost, remember that an investment in fall prevention is an investment in your independence.
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