Don’t take the fall

Happy Friday Sayed

The other day I slipped on a liquid spill in an aisle at our fav IGA, the one opposite Be Well in Hawthorn.

I was all dressed up and ready for our most recent Be Well Conversation with the wonderful Brigette McGuire and Holly Ransom, two remarkable women with a lifelong commitment to equity in sport. We were supporting Brigette’s upcoming first New York marathon to raise funds for the Billie Jean King Foundation. Good luck, Brigette!

I fell hard but miraculously didn’t break or sprain anything. A lovely customer helped me up and I went back to Be Well and iced a very bruised elbow, arm and leg. It’s been a few weeks of healing and I am back into my routine now.

I’ve had quite a few falls over my life, mostly where fashion meets function: stilettos or platforms meets potholes on pavements or cobblestones in Melbourne. Happily, I tend to ‘bounce not break’, which prompted me to dive into the research to find out why.

The Science

Several studies have demonstrated the effectiveness of balance training and resistance (strength) activities:

1. A systematic review found moderate to large improvements in balance ability following resistance exercise in adults and older adults. Specifically:

   • Functional reach test improved by 4.22 cm on average

   • Single-leg standing time increased by 1.9-37.6 seconds

   • Timed up-and-go test time decreased by 0.55 seconds

2. A 10-week balance training program called “Stay Balanced” showed significant improvements in balance, gait speed, leg strength, and reduced fear of falling The benefits persisted even 3 months after the training ended.

3. A Cochrane review found that the most effective balance training programs ran three times a week for three months, involving standing and challenging balance exercises.

The Activities

The big winners are incorporated into Yoga, Pilates and gym routines, all on offer at Be Well. Here’s a sample of movements that improve balance and stability:

• Yoga: Tree Poses, Triangle Poses, Warrior Poses

• Reformer Pilates: Eve’s Lunge, Warrior 2 Lunges, Pike and Splits

• Gym Exercises: Single-Leg Balance, Step-Ups, Single-Leg Squats.

Its not just a case of ‘use it or lose it’’; rather, its ‘use it and improve it’.

The X- Factor

I then discovered a very surprising X-Factor that had an enormous impact on whether we bounce or break, when the inevitable falls happen.

Vitamin D, or better still, Vitamin D and calcium combined, help prevent falls in adults by improving muscle function and bone health. For instance, one study reported that vitamin D (800 IU/day) plus calcium (1200 mg/day) reduced fall risk by 27% at 12 months and 39% at 20 months.

Vitamin D enhances muscle strength and balance by acting on muscle tissue receptors, which improves physical performance and reduces fall risk. When combined with calcium, vitamin D supplementation is more effective, as calcium supports bone density and strength, reducing fracture risk if a fall occurs.

As with any supplement, it’s only worth taking if you are deficient; otherwise, you’re just making expensive urine. Given the importance of Vitamin D and calcium,  it’s worthwhile asking your GP for a blood test to assess your levels in case you need a boost.

Here’s to living longer,healthier, better and fall-free!

See you at Be Well again soon