Ballroom, ballet, square dancing, salsa — however you like to dance, you’re doing yourself a favor. Studies show that dancing on a regular basis can reduce your risk of falls and help you stay healthy as you age.
Dancing is one of the few athletic activities that requires very little cost or special equipment. People of all ages, from babies to great-grandparents, can enjoy the simple pleasure of moving their body to music. Dancing is also a great social activity that brings people together in communities and preserves cultural and national traditions.
But in addition to the joy of dancing, you may also experience an improved sense of balance and coordination that can keep you steadier on your feet wherever you go.
Learn more about preventing falls and how our vestibular audiologist can help with ongoing dizziness and balance issues.
Analysis of studies shows dancing reduces fall risks
According to the results of a meta-analysis published in JAMA Open1, the researchers pooled data from 29 controlled studies involving more than 4,200 healthy people over the age of 65. They looked at studies incorporating “dance-based mind-motor activities” that focused on coordinated upright movements, centered on music or rhythm, with unique choreography and social interactions with other like-minded persons. The researchers evaluated several different styles of dance such as folk dancing, ballroom dancing, line dancing, tai chi, and eurythmics.
In eight of the 29 trials, those who engaged in dance-based forms of exercise had a 37% reduction in risk of falling compared to people of the same age who did other forms of exercise, such as walking, aerobic or seated exercise. In seven other trials, researchers noted a 31% reduction in falling.
Multiple trials also demonstrated a significant improvement compared to control participants in lower body strength and overall balance, but not upper body strength.
Most importantly, the meta-analysis found that dancing three or more sessions per week (consistently over three to six months) was linked to greater health and wellness benefits as opposed to other forms of exercise for shorter periods of time.
Most of the studies in the meta-analysis noted that those who participated in dance were more likely to keep it up over time compared to other types of exercise programs. This is key because if you enjoy doing a particular form of exercise, like dance, you are more likely to continue it and make it a part of your daily routine. Previous research has shown that exercise-based approaches are effective in improving balance, strength and gait — which are critical in reducing falls and related injuries among older people.
Why is it important to prevent falls?
Every second of every day in the United States an older adult falls, making falls the number one cause of injuries and deaths from injury among older Americans, according to the Centers for Disease Control.
Over 14 million older adults report falling in a given year. That’s one in four people over the age of 65, and Missouri and Kansas have some of the nation’s highest rates of falls that result in injury.
It can complicate the problems that come from a fall if you don’t tell your doctor, so be sure to keep the lines of communication open with your care team to help treat and prevent falls.
What causes falls in older people?
There are many factors that can lead to a fall, such as weakness, tripping hazards like rugs or stairs, and vision problems.
Some falls are caused by dizziness or balance disorders, such as benign paroxysmal positional vertigo (BPPV). BPPV is a type of dizziness where it feels like the room is moving or spinning around you. Changing positions, such as going from laying down to sitting up in bed, can make it seem even worse. Some people have nausea and vomiting along with vertigo.
With proper diagnosis and treatment from a specialist in vestibular disorders, conditions like BPPV can be successfully treated.
Treatment options for dizziness and balance issues
If you notice you have dizziness and balance problems, the first step is to see your primary care provider to determine if there might be a medical explanation for the issue. Your provider then may refer you to an audiologist who specializes in dizziness and balance problems for further evaluation. You don’t have to live with dizziness or vertigo.
Associated Audiologists offers a comprehensive dizziness and balance clinic. The clinic uses state-of-the-art technology to evaluate individuals suffering from dizziness, balance problems, or who have a history of falls related to inner-ear disorders. The program is staffed by Danielle Dorner, AuD, Vestibular Audiologist, who sees patients at our Overland Park clinic.
For more information about dizziness and balance issues, download our free e-book, What to know about dizziness and imbalance.
To schedule an appointment with Dr. Dorner, call 816-442-7831.
