Improving Balance and Preventing Falls with Tai Chi and Qigong “The Sage breathes from her heels…” Tao Te Ching,
ONE STEP AT A TIME
ing? Then you are not alone! What- ever your age, falling can have seri- ous consequences, but especially if you are age 65 or older, the conse- quences of falling can actually be fatal or at least life threatening. In 2009, 18,000 older adults died from injuries received from falls, and 2.2 million were treated for nonfatal fall injuries in emergency departments. Potential negative consequenc-
H
es from falls go way beyond the specific fall-related injury. There is often a prolonged recuperation pe- riod from the fall during which normal activity levels are restricted. Since movement and exercise are so vital to sustaining healthy function- ing of bodily systems, such a lengthy period of enforced inactivity can contribute to other health problems such as loss of bone and muscle mass, heart disease, and obesity. Additionally, there can be psycho- logical and social effects of falling. The injured person is often deprived of participating in enjoyable hobbies and social activities, resulting in an
increased risk of the emotional pain associated with loneliness, depression, and anxiety. Also, after a fall, many people lose confidence in their ability to perform normal daily tasks and develop a fear of falling that leads them to become more seden- tary. The result is a catch 22 situation in which the fear of falling leads to inactivity, which leads to the weakening of lower body extremities, which in turn leads to an increased risk of falling!
ave you ever worried about someone you love or your- self losing balance and fall-
What can be done to turn this situation around? Fall prevention is now a major public health issue. Much research has been done over the last ten years to investigate effec- tive treatment interventions for im- proving balance and increasing confidence in older adults. Many research studies indicate that Tai Chi may be the best intervention for im- proving balance and reducing falls. One of the most well-known studies on the effects of Tai Chi on balance was conducted at Emory University under the direction of Dr. Stephen Wolfe. After practicing special Tai Chi moves adapted for seniors, this study reports that participants’ risk of mul- tiple falls was reduced by 47.5%. Furthermore, at the conclusion of the study, only 8% of the Tai Chi group said that they feared falling, com- pared with 23% before the Tai Chi training. According to Dr. Wolfe, "The Tai Chi group seemed to have more confidence…and an increased sense of being able to do all that they would like to do." The study con- cludes: "Our data suggests that Tai Chi can influence older individuals functioning and well-being signifi-
cantly and provides some appreciation why this exercise form has been practiced by older Chinese for more than three centu- ries."
In this article I will describe some common conditions and habits that can increase your risk of falling and introduce a “self help” Tai Chi Walking Practice that you can practice on your own to improve your balance.
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