How Tai Chi Can Help Conquer Fear of Falling as We Age

The odds of a bone-shattering fall increase with age, as muscles grow weak and vision fades. Yet seniors who fear falling are at higher risk of falling, research shows, even if they have never taken a spill before. Those most fearful of falling may decide to avoid risk by avoiding activity—and then grow weaker and more likely to fall as a result.

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Research on fall prevention suggests the slow and meditative exercise of tai chi, with its disciplined focus on balance, may help lessen apprehension.

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The warm-up includes a slow, deliberate walk. Instructors demonstrate exercises that combine multiple gentle movements and then have students repeat the motions.. Seniors are encouraged to do only what they can. In a recent class, students raised the arms to shoulder height, then tucked in the chin as they pulled arms to the chest. Students don’t move on until they feel they have mastered each exercise.

Exercise is one of the best ways to prevent falls, and research suggests it could moderately reduce fear of falling, according to a 2014 review of multiple studies on fear of falling and various exercises, including tai chi, to improve strength, coordination, balance and walking; it also found more research is needed to understand how long benefits last. Another study found tai chi was more effective than other exercises, though the benefit faded over time.

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Fear of falling becomes a serious problem when seniors do less to avoid falls. Seniors are likely to eliminate social events before errands, leaving themselves isolated, said Helen Lach, a St. Louis University nursing professor who studies fear of falling. They then do even less, and grow even more frail. “There’s a point when you get older when you just can’t get away with that,” Ms. Lach said. “If you don’t exercise, it will start to catch up with you.”

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http://www.wsj.com/articles/how-tai-chi-can-help-conquer-fear-of-falling-as-we-age-1464023456