Every year, one in three seniors will fall at least once, according to Health Canada, with hip fractures being the most common fall injury. This translates to 20 percent of injury-related deaths among seniors beginning with a fall.

As we age, our risk of falling increases. Many factors, such as impaired hearing and vision, less sufficient sleep, loss of muscular strength, decreased mobility, arthritis, osteoporosis, dizziness and side effects of drugs play a role. However, your risk of falling can be significantly reduced through active prevention.

Ensuring a safe environment, a nutritious diet, and good overall health, including physical strength and flexibility, is important in fall prevention. Another, oftenoverlooked, factor is the value of improving one's physical balance, which generally declines as we age.

Along with muscle strengthening, balance retraining is beneficial for fall prevention. Balance exercises can be done anywhere and require no special equipment. Many of us work our larger muscles by walking, and by strength and endurance training in our exercise programs. Conversely, balance exercises train and strengthen the smaller muscles-such as those in the feet, ankles, legs, buttocks, and lower back-that are specifically required for good balance.

Everyone can practice and improve balance. No cardiovascular strength is necessary. Gentle practices such as yoga and tai chi, for example, are excellent ways to improve balance. Yoga may improve balance through confidence, strength, flexibility, awareness, and even the emotional ability to become more grounded and balanced.

Many scientific studies are finding benefits, including reduced risk of falling, in seniors who practice tai chi. One Journal of the American Geriatric Society study concluded that a program of tai chi for seniors with a mean age of 76 reduced the risk of multiple falls by 48 percent. In addition, range of motion in the legs improved, blood pressure was reduced, and participants had less fear of falling.

With falls contributing to a leading Canadian cause of death, it makes sense to take as many balancing steps toward fall prevention as possible.

Easy balance exercise
Knee raises
Using a tabletop or chair for support if necessary, begin by standing tall. Without bending at the waist or raising the hips, slowly bring the knee up toward the chest.

Once you reach your maximum knee lift, hold for as long as is comfortable (you may want to count so you can observe your progress over the weeks and months), then slowly lower your knee. Repeat, alternating legs, until you've done up to 15 repetitions for each leg. Do one or more sets each day.

If this exercise becomes easy, you may add ankle weights to increase the challenge.

One footer
Holding onto something if necessary, stand on one foot for as long as you comfortably can. Count your progress and alternate feet.

Always do balance exercises with eyes open. Avoid doing balance exercises when you are hungry, tired, have a headache, or have just taken medication.

It's best to let your doctor know you are adding a balance practice to your exercise program. If you feel nervous about doing balance exercises, have someone watch you for the first few times.

Sandra Tonn is a yin and hatha yoga instructor and registered holistic nutritionist based in Powell River, BC. www.sandratonn.com

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