Inside an aerobics room, Susan Barnett holds a flamingo pose for 2 minutes.
She lifts dumbbells and raises her legs, but she’s not working out in the conventional sense.
She gets out of an office chair, practicing something many people take for granted: balance.
Participants in this new exercise class at the DeKalb Medical Center flex for something far more critical than a swimsuit-ready physique.
Barnett, 63, recently retired and lives alone. She hopes the class protects her from one of her biggest fears: falling.
“I have fallen before at home. And I am afraid of falling again and breaking bones,” said Barnett, who added that she has lower than normal bone density and is at risk for osteoporosis.
These balance-focused exercises aren’t just good for you — they may be the key to independence.
Some turn to yoga; others do water aerobics or tai chi.
And some 3,000 people across the country are testing out pole-walking, which involves ski-like poles and angled shoes. Pole-walking — which is like cross-country skiing without the snow — didn’t exist a few years ago. But today, the exercise routine is turning some parks and church parking lots into grassy slopes.
Falls often are fatal
For people 65 and older, falls are the leading cause of injury-related death, and close to 2 million people are treated in the emergency room every year for fall-related injuries, according to the Centers for Disease Control and Prevention.
Each year, nearly one-third of older adults fall. And those adults who fall are two to three times more likely to fall again within the next year.
With aging, balance is thrown off-kilter. Everything from blood pressure to bone density to vision, mental clarity and general health can affect balance. As people get older, they lose muscle mass and become more sedentary.
But getting wobbly doesn’t have to be a given, according to doctors who say simply taking a 20-minute daily walk can build stability.
And patients who do fall can benefit from regular exercise and can more quickly bounce back after an accident, according to Dr. David Olson, a neurologist at the DeKalb Medical Center.
Nordic pole walking
Dr. Arthur Lee, a heart surgeon at Grady Memorial Hospital and regular pole-walker, believes this walking technique can help people wobbly on their feet.
“It’s like using a cane but doesn’t have the stigma. You look like an athlete, not a cripple,” said Lee, 71.
Like hiking sticks, the poles feature rubber pads designed for paved surfaces.
Lee thinks pole-walking is good for any kind of patient — the ones looking to give themselves more of a cardio, upper-body workout and for those recovering from an injury or those trying to ease pressure on their knees.
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Tips for reducing falls
* Exercise regularly. Exercise programs such as tai chi that increase strength and improve balance are especially good.
* Review medications with doctor to reduce side effects and interactions.
* Have eyes checked at least once a year.
Source: Centers for Disease Control and Prevention
