标题：Whydoesouraclasstaghrefwiki10885Te4MGim7。htmlbalanceagetworseaswegrowolder？ 作者：THECONVERSATION 原文链接：http：www。psypost。org201510whydoesourbalancegetworseaswegrowolder38428 翻译请保留原文链接哦 欲翻译的小伙伴，可评论领稿，并把已完成的译文发在自己的心理圈or个人主页的日志内。请领稿的小伙伴，尽量在一个星期内完成翻译，谢谢！！ Allofushavetakenatumbleatsomepointinourlives。Butaswegrowolder，therisksassociatedwithfallingoverbecomegreater：welosephysicalstrengthandbonedensity，oursenseofbalancedeterioratesandwetakelongertorecoverfromafall。Alarmingly，thisprocessbeginsaroundtheageof25。Thereasonsforthisarevariedandcomplex，butbyunderstandingthembetter，wecanfindwaystomitigatetheeffectsofoldage。 Thefirstthingtoknowisthatthehumanbodyisinherentlyuns，withasmallbaserelativetoitsheight。Maintaininganuprightpositionandmovingfromplacetoplacewhilestayingbalancedisacontinualchallengeforourbodies。Oursuccessdependsonthewellbeingandintegrationofmanydifferentsystemswithinourbodies。 Therearethreemainsystemsthatprovideuswiththesensoryinformationaboutourbodiesandthesurroundingenvironmentthatweneedtomaintainbalance。Thesearethevisual（eyes），vestibular（innerearandsemicircularcanals）andsomotosensory（sensationfeedbackfromjointsinankles，knees，spineandneck）systems。Tomaintainbalance，ourbrainsmustrapidlyandcontinuouslyintegrateandthenprocessthesensoryinformationreceivedfromthesesystems，andthisintegrationisoftenworseinolderpeoplewhoarepronetofalls。 Thisunconsciousprocesspromptsfinelytuned，coordinatedresponsesfromourmotorandmusclesystems。Theseresponsesareproducedasaresultofplannedandunplannedchallengestoourstabilitysuchasbendingovertotieyourshoelace，orrecoveringfromaplayfulpushfromafriendwhichmakeupoureverydaymovementpatterns。 Takingatumble Fallsoccurwhenthedemandsonposturalcontrolexceedourbodies’capabilities。Thismighthappenwhenyourbody’spatternofmovementisinterruptedorsuddenlychangedbyanunexpectedhazardforinstance，whenyoutripover。Or，itcouldhappenwhenyourbodyisdisplacedbeyonditssupportbaseandyourattempttocorrectthedisplacementisdelayed，inadequateorinaccurateforexample，whenyou’repushedforcefully。 Fallsaremorelikelytooccurasyougetolder。Withageandinactivity，theunconsciousprocessesyourbraingoesthroughtohelpyoubalancemaynotintegrateaswellorasquicklyastheyusedtoinotherwords，yourcognitiveabilitiesdecline。Asaresult，maintainingbalanceandpreventingharmfulfallsmayrequireevergreatermentalfocusandprovemorefatiguing。Poorercognitioncanalsolimityourabilitytomultitask：thestopswalkingwhentalkingphenomena，whichyoumayhaveobservedamongyourelderlyrelatives，reflectsthisdifficulty。 Anotherresultofageingisthatthequalityoftheinformationprovidedbyyourvisual，vestibularandsomotosensorysystemsdeclines。Youreyesightgetsworse，withincreasedsusceptibilitytoglareandpoordepthperception。Thiscanleadyoutomisinterpretthelayoftheland，ormisjudgedistance，whichcancauseafall。 Thenormalsensoryfeedbackfromyourjointstothebrainisreducedbyswollenfeetandanklesandpoorflexibility。Diseasesinweightbearingjoints，suchasarthritis，maycauseerrorsinfootplacement，whiledistortedorpainfulfeetandpoorlyfittedshoescanpassmisleadinginformationtothebrainaboutthenatureofyourcontactwiththegroundwhenyou’rewalking。 Vestibularabnormalitiessuchasvertigoorinnerearinfectionsarecausesofdizziness，whichcanalsoincreasetheriskofafalls。Certainmedicationswhicharecommonlyprescribedamongtheolderpopulationsuchasaspirin，quinine，andsomeantibioticsanddiureticscanleadtoproblems investibularfunction。 Alltheseagerelatedchangesincreasethelikelihoodofafall，asyou’refacedwithplannedorunplannedchallengestoyourbalanceduringdaytodaylife。Butwithalloftheseextraconcerns，there’sariskthatolderpeoplewilltodescendintoaviciousspiralofinactivity：manyoftheseageingchangestothebodyareacceleratedbysedentarybehaviour，whichinturnleadstoagreaterreductioninstrengthandbalance，lossofboneandanincreasedriskoffalls。 Nevertoolate Thegoodnewsis，thatitispossibletobreakthisviciouscircleandslowtheprocessofdeterioration，improvestrengthandbalanceandreducetheriskoffuturefallsbybeingactive。 Weshouldallaimtobeactiveeverydayandbuildupto150minutesofmoderateexerciseaweek，whichshouldmakeyoufeelslightlyoutofbreathandabitwarmer。Thistimecanbeaccumulatedintenminutebursts。Atleasttwooftheseshortburstsshouldbuildstrengthandbalance：examplesincludeliftingweights，yoga，TaiChi，Otagoorposturalstabilityclasses，bowlsanddancing。Andit’simportanttocheckthattheinstructoristrainedtoteacholderadultsifthepersonisnewtoexercise。 Thatbeingsaid，ofthetrialsofexerciseprogrammesaimedatreducingfallsasmanyhavefailedashavesucceeded。Thegreatestrelativeeffectsofexerciseonfallrateswereseeninprogrammesthatincludedinexcessof50hours（eitheranhouraweekforayearortwiceaweekfora6monthperiod），togetherwithchallengingbalanceexercisesinwhichpeopleaimedtostandwiththeirfeetclosertogetherorononeleg，minimiseuseoftheirhandstoassistwithbalancing，andpracticecontrolledmovementsofincreasingswayovertime。 It’snevertoolatetostart。Byconcentratingonformsofexercisethatchallengestrengthandbalance，wecanhelpmaintainourbodies’complexbalancingsystems，andconfinethetimewebecomedependentonotherstoashortperiodattheendofourlives。
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