Fall Risk Assessment and Balance and Stability Exercises You Can Do on Your Own

HIGHLIGHTS:

Older adults aged 60 and over have an increased risk of falls.
Older adults must practice and manage their balance skills and work to increase muscle strength in order to strengthen the body and prevent potential accidents.

Why should we test our balance?

As we get older, aging and degeneration begin to affect the functioning of our body systems, such as the visual system, nervous system and musculoskeletal system. Degeneration of these systems will cause a gradual decrease in strength, as well as a decline in balance abilities, thus increasing the risk of falls.

Falls, of course, bring a number of additional risks with them, such as broken or fractured bones, spondylolisthesis (when a spinal vertebra slips over the one below it, causing nerve roots to be squeezed) and other disabilities. It’s therefore extremely important to undergo balance testing in order to determine the level of risk of falls in elderly patients.

Balance Test

Timed Up and Go Test (TUG)

Note: For the elderly group, they will stand up from the chair and walk in a straight line for 3 meters, turn around, and walk back to the chair. We will time this. A time greater than 12 seconds, indicates a risk of falling.

The 30-Second Chair Stand Test

Chair Stand—Below Average Scores
Age	Men	Women
60-64	<14	<12
65-69	<12	<11
70-74	<12	<10
75-79	<11	<10
80-84	<10	<9
85-89	<8	<8
90-94	<7	<4

Note: For the elderly group, time them for 30 seconds. Have the elderly person stand up and sit down on the chair repeatedly until the time is up, counting the number of times the elderly person is able to do it. Compare that number to the average values for their age group. If they perform fewer repetitions than the average value, it indicates a risk of falling.

Balance Tests

The 4-Stage Balance Test

Steps for testing: At each stage, the patient must hold a certain standing position for a total of 10 seconds. Elderly patients who cannot hold the 3rd stance (tandem stance) for at least 10 seconds are at an increased risk of falling.

Exercises to Increase Muscle Strength

Do each set of stretches twice, 10 times per set.

Exercises to Improve Stability

For walking exercises, do each set twice, walking 10 steps per set.

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If you follow the procedures in the test above and start to waver or lose your balance, or if you experience any exercise injuries, you should meet with your doctor immediately to determine possible causes and undergo a risk assessment under a doctor’s supervision.

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Exercises to increase muscle flexibility

Factors Affecting Risk of Falling

Internal Risk Factors

Increased age
History of falls
Weak muscles
Problems with balance or walking
Problems with vision
Postural hypotension (a drop in blood pressure due to a change in body position)
A chronic disease, such as osteoarthritis, Parkinson’s disease, diabetes, bowel incontinence, etc.
Fear of falling

External Risk Factors

No handrails
Stairway steps too high or too narrow
Obstructions in walkway
Inadequate or overly bright lighting
Slippery floors or uneven surfaces
Use of inappropriate walking aids
Medication affecting the nervous system