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<< Previous   of   Next >> Kevin Nortz / The Herald  (click to enlarge) Nancy Smith-Berard sits in her garden in Lynnwood. Three falls a year ago, at age 74, made her focus on the health issues that were causing them.   ADVERTISEMENT   CONTACT THE HERALD Robert Frank, City Editor frank@heraldnet.com   Published: Friday, March 21, 2008 Falls common among seniors, but staying active can help By Sharon Salyer, Herald Writer LYNNWOOD -- Nancy Smith-Berard ushered in her 60s by taking up ballroom dancing, visiting dance clubs in Lynnwood, Everett and north Seattle. The pastime she so enjoyed came to an abrupt halt about a year ago, at age 74. During one week last spring, she fell three times, once while taking a routine walk to the mailbox. "I wasn't paying attention," she said. "I've always been one to walk fast and look around while walking." A recent study by the federal Centers for Disease Control and Prevention shows that many adults age 65 and up are having similar problems: Each year, about a third of older adults fall, and the chances of falling increase as seniors age. In Washington, health officials estimate 132,251 seniors fell in 2006 and nearly one-third of these adults, or 42,218 people, were injured. The results were based on a 2006 national telephone survey of 92,808 people, who were asked if they had fallen during the previous three months. Falls are the leading cause of death, disability and loss of independence among older adults, said Karen Kenny, an occupational therapist at Stevens Hospital in Edmonds. "This is a big problem, but it's something we can do something about," said Dr. Elizabeth Phelan, director of the fall prevention clinic at Harborview Medical Center in Seattle. Although many people believe that changes in the health of older adults are caused by aging, "in fact, aging has a very small role to play," Phelan said. What commonly happens is what she called a downward spiral of inactivity. Seniors so fear falling that they becoming increasingly inactive. Muscles become weaker. Their balance becomes less steady. "That knee-jerk reaction of restricting one's activities will only increase the likelihood of falling and fulfilling their worst fears," Phelan said. Since muscle strength is closely tied to balance, "people who have muscle weakness have worse problems with balance," she said. Even if they've experienced falls in the past, older adults can decrease their risk of future falls by increasing leg strength, she said. Smith-Berard said a combination of medical problems contributed to her balance problems, including nerve damage to her feet, osteoarthritis and an autoimmune condition, which she was told was brought on by stress following the illness of several family members and death of her husband. A doctor referred her physical therapy. She also participated in a free balance and strengthening class, Steady on Your Feet, at Stevens Hospital in Edmonds. Even a little bit of the correct exercises can make a big difference, said Marilyn Wirtz, a Stevens' physical therapist. "A lot of it is a confidence issue," she said. Specialists suggested a series of balance, strength and flexibility exercises for Smith-Bernard. Two simple exercises helped her to improve her balance. One involved sitting on a large exercise ball and bouncing up and down. The other was walking in a straight line, putting one foot in front of the other, similar to the roadside exam police officers give people suspected of drunken driving, she said. Smith-Bernard also has worked to strengthen her leg muscles, something that will help her when she gardens. "There's so many things you can do to prevent those falls," said Kenny. These include awareness of your surroundings, especially in unfamiliar areas and when traveling, and removing potential tripping hazards from the home, such as throw rugs. Taking safety steps and improving muscle strength and coordination can help prevent a problem from getting worse, Kenny said. "We recommend going to an exercise group and we really encourage people to keep doing things," she said. "Simple steps can make a huge difference." Reporter Sharon Salyer: 425-339-3486 or salyer@heraldnet.com. Take a class The next Steady on Your Feet class is 1:30 to 2:30 p.m. April 16 at Stevens Hospital in Edmonds. There's no charge. For information, call 425-640-4140 or check www.stevenshospital.org under "Classes & Events." Tips to prevent falls 1. Begin a regular exercise program. Lack of exercise leads to weakness and increases your chances of falling. 2. Have your doctor or pharmacist review your medications. As you get older, the way medicines work in your body can change. Some medicines, or combinations of medicines, can make you sleepy or dizzy and can cause a fall. 3. Have your vision checked at least once a year. Poor vision can increase your chances of falling. 4. Make your home safer. About half of all falls happen at home. Remove things you can trip over (papers, books, clothes and shoes) from stairs and places where you walk. Remove small throw rugs or use double-sided tape to keep the rugs from slipping. Install grab bars next to the toilet and in the tub or shower. 5. Improve the lighting in your home. As you age, you need brighter lights to see well. Install handrails and lights on all staircases. 6. Wear shoes both inside and outside the house. Avoid going barefoot or wearing slippers. Source: Centers for Disease Control and Prevention

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