(Part 1 of 3)
With the annual Falls Prevention Awareness Day coming up on September 22, we’d like to focus our next three Newsletters on some tips and tricks for helping you to increase your balance and reduce falls.
ncoa
(national consul on aging)
Use These Tips To Prevent Falls
When you were a kid, you bounced back from falls, but now that you’re older, a fall can be costly. It is not only painful, it can cost you time and money to recover, depending on your injuries. In this first blog, we’d like to cover some of the basics, and later, we’ll go more into depth on some of the key tips that can help you.
1. Identify Fall Risks
Think through all the times that you’ve fallen or lost your balance recently and had to catch yourself. Make a list of all the things that triggered these events, and brainstorm practical solutions to mitigate these risks. For instance, if there is a place in your home where there is a change in flooring surface from carpet to linoleum, that’s a fall risk. Consider installing a non-skid strip on the floor right there.
2. Check Your Medications
If you are taking a number of medications at one time, it can increase your chances of falling due to dizziness, confusion, or low blood pressure. Ask your doctor if there are any tweaks that you can make to your medications to help avoid falls.
3. Move Deliberately, With Mental Alertness And Focus
You used to be able to walk around without thinking. Avoiding falls was an automatic, unconscious skill that you had. If you find you’re losing that skill as an automatic thing, engage your mind with sharper focus every time you move from point A to point B. Don’t walk and talk on the phone at the same time. Be extra cautious any time that you sense less mental clarity than normal while you’re walking.
4. Remove Any Tripping Hazards
Think critically about the arrangement of furniture and the items that may be on the floor of your home. If you have rugs, plastic runners, or cords on the floor, consider removing them, and be proactive about reducing any clutter, such as shoes or bags, that could cause you to trip.
5. Wear The Right Shoes
The right footwear can make a difference in keeping you stable and balanced, so be intentional about what’s on your feet.
Don’t Wear…
- Socks
- Smooth-bottomed shoes
- High heels
- Shoes that feel heavy
- Athletic shoes with deep treads in the soles
- Shoes with large or protruding soles
Do Wear…
- Shoes with non-skid soles
- Comfortable, supportive shoes
- Shoes that are lightweight
6. Increase Visibility
Loss of visual acuity or depth perception can increase your risk of falling. The best way to increase visibility will change from one situation to another, but do what is available to you to make it easier to see.
7. Strengthen Your “Core.”
As we age, we tend to lose muscle tone in the “all important” areas of our bodies. Adversely, the muscles located in our midsection, upper chest, and arms contribute greatly to our ability to maintain proper balance, strength, and agility. The replacement of these critical muscles, with fat will deter your ability to control your range of motion, balance, and ability to resist debilitating falls.
I HAVE THE ANSWERS
The basic secret to living a healthy, more fit Lifestyle when you are over 50 is: “Everything in moderation.” That is the beauty of participating in my 3 Step Fitness/Wellness “90 day” Program. It’s easy, simple, and rewarding.
In 90 days you will develop a modest daily routine that will sustain you for the balance of your life. By investing just a few minutes a day (not hours) you will sustain a vibrant lifestyle that will afford you the luxury to achieve your hopes and dreams for the future.
REMEMBER . . .
“IF YOU HAVE A GOOD ATTITUDE, LOOK AND FEEL GOOD . . . ANYTHING IS POSSIBLE!
Sign Up for my FREE 3 Step Video Series and Newsletter then JOIN US in our 12 week Fitness/Wellness Program.
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