Our bodies undergo many changes as we age, including the loss of muscle mass, stiffer connective tissue, and increasingly fragile bones. These factors can make it difficult to move around. They can also negatively affect our posture and postural balance, making us more prone to falls. According to the CDC, around 36 million older Americans fall each year, with 32,000 of those resulting in deaths. About a fifth of the non-fatal falls have caused fractures or head injuries. Unfortunately falls are very common and experiencing even just one can be costly.
Falling: Expected Expenses
On average, falling is estimated to cost $30,000 to $40,000. These are inclusive of immediate medical costs that involve hospital visits, rehabilitation, and prescription drugs, among others. Original Medicare can help pay for the treatment of fall injuries and Part A can cover costs if you have to be admitted to a hospital due to your fall. However, Medicare Part B covers urgent care, which includes falls, and the accompanying diagnostic tests and medical procedures that are needed. It may also include the physical therapy that the doctor recommends following the fall.
Falls can also cause long-term health problems, particularly traumatic brain injuries, and fractures of the pelvis, spine, and hip. So for a bigger safety net, Medicare Advantage is a good option since it offers the same things that Original Medicare does, with the addition of other perks. KelseyCare Advantage notes that fitness is part of the coverage, and this includes memberships to health centers and fitness classes. These will make you stronger and more flexible — which makes your body more able to carry your weight and maintain a good balance and posture. Medicare Advantage includes routine eye exams too, which can help prevent falls since you’ll be able to better navigate your environment.
How to Improve Your Posture
Even though the body naturally weakens with age, there are ways to counteract this. In our list of ‘5 Reasons to Consider Your Posture’, we talked about how good posture lowers your risk of falling, and generally prevents the pain and injuries that can be a result of bad posture. With that, below are simple ways to improve your posture:
Engage in low-impact exercises
Improving posture isn’t as simple as forcing yourself to sit or stand properly. Instead, you need exercises that will make muscle groups strong enough to help you maintain that good posture. Yoga improves flexibility, balance, and core strength, which are important for maintaining your stability as well as your range of motion. It can also improve your coordination and relieve muscle tension. Swimming and water aerobics are great options since the water places little stress on joints and bones.
Engaging in low-impact exercises is a great step toward improving posture, but sometimes persistent issues require professional guidance. Consult an orthopedic spine specialist to help identify underlying conditions or imbalances that may hinder your progress.
Follow a protein-rich diet
Loss of bone density and muscle mass can cause mobility problems, which will increase your risk of injury. To combat this, Healthline explains that protein can preserve muscle mass and bone quality, which can also help maintain good posture. As a major building block for muscle tissue, protein also helps repair injuries faster — whether after you’ve experienced a fall or if you have sore muscles from exercising.
Seek professional help
Chiropractic care can help improve posture through spinal manipulation techniques. This care will also teach patients how to stretch and exercise to improve their balance and strength. However, chiropractic care can come with some risks for seniors, such as of bone damage. Only see a chiropractor if you’re generally healthy or if you have the approval of a medical specialist.
Another option is to find a posture specialist through BodyZone. Certified Posture Exercise Professionals (CPEP) are experts who can assess your posture and help you strengthen it through motion exercises. Preventing a fall isn’t as simple as being aware of your surroundings — practicing good posture plays a big part as well.
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