Though we tend to obsess about wrinkles, gray hair and the surface signs of aging, there are other facets of aging that affect our lives in a more basic way. One thing that is very aging is the fear of falling.

A deteriorating sense of balance, and at a later stage a loss of muscle strength in the legs are the main causes of becoming frightened of falling over.

Fear of falling over is aging for two reasons. First, it starts to limit horizons, the world becomes smaller and more restricted. Rough ground, steep stairs, and crowded places are examples of places that are avoided. Not being able to be easily able and comfortable going where you want is a feature of the aging process for many people.

Second, in a more obvious way, fear of falling changes body posture and gait. If you are frightened of falling you look down a lot more, which will increase the tendency to get the characteristic curved spine, head down look. Young people look up and around not just in front of their feet, and have straighter backs. Fear of falling also tends to make for a slower, smaller step style of walking. Often, eventually developing a shuffling gait.

There are a number of studies that have shown that yoga, tai chi and similar exercise types can make a significant difference to the elderly in terms of improving their walking abilities and reducing the fear of falling. Statistics from Centers for Disease Control and Prevention show that the leading causes of both non-fatal injury, and admission to hospital for trauma in those 65 years and older, is falling.

So why not start to do a little tai chi or yoga, even before you develop the fear of falling? Yoga, tai chi, etc., definitely will help delay or even prevent developing a strong fear of falling.

Obviously, yoga and tai chi help improve the sense of balance. As we age our sense of balance deteriorates. However, balance training can restore our sense of balance to a level that is similar to when we were much younger. (I will do another post soon on aging and balance since it has several facets.)

One important part of balance is flexibility. If you can flex you are much less likely to fall over. When we are standing, we are balancing on our feet and constantly correcting our balance. If you are very inflexible then it is hard to correct from a wavering away from the center of balance – think ninepin. If you can flex then it is easy to bend the body in a way that will correct the imbalance and remain standing or walking.

Another advantage of these types of exercises is that they strengthen the legs. Aging results in a decrease in muscle mass and strength, called sarcopenia. Often the elderly will develop a shuffling gait, not picking their feet up properly. This is partly due to lack of muscle strength. Look at an elderly person’s legs; they are usually really thin and spindly. Everybody will undergo sarcopenia, and have a decline in muscle mass as they age. Fortunately, exercises that strengthen muscles will significantly slow the decline.

The increase in muscle strength and the movements and postures of these disciplines will also help strengthen the core, chest shoulders and back and improve posture, stopping or slowing the development of an older body shape.

So get a yoga or tai chi or qi gong (or anything that takes your fancy) DVD, book or go to a class once a week. A small amount of time will have a big benefit.

Not only will yoga, or whatever, help with stress, which itself is aging, but it will really slow one aspect of aging, fear of falling.

photo credit: j / f / photos

[tags]fear of falling, yoga, tai chi, qi gong, sense of balance, sarcopenia, posture, gait[/tags]