Falling has become so prevalent in the aged, that there are “Fall Prevention Clinics”. Fall prevention in seniors is mandatory.
Are you aware that 646,000 people fall and die each year? What about the statistic that shows that these people are usually over 65. Now I don’t know about you, but I don’t think that 65 is old at all.
As a matter of fact, I train my parents in the gym that I own, 2 times weekly in functional strength and fall prevention. It has been said that with less than 5 hours of sound sleep nightly, you are at a higher risk of falling, and starting the largest fear of aging… ending up in a nursing home.
How can you prepare yourself as you age so that you don’t fall, hurt yourself, end up with a broken hip….or die from a fall? Read on and start implementing these tips so that you can go confidently into old age, and take care of yourself!
- Get at least 8 hours of sound sleep nightly.
That means to prepare for bed and slowly unwind. Take your book into your room and turn off the TV or other tech devices. Be sure to sleep in a very dark room, only leaving on a light by the floor if you need a pathway to get up to use the bathroom.
2. Remove all rugs and “loose ends” that someone could possibly trip over.
Put rug pads or rug tape to secure the corners. These are “tripping hazards”.
3. Practice functional strength training and balancing moves whether you are 20, or 90!
Learn how to bend forward with your butt low and your chest high so that you don’t have all your weight pitching forward. If you are picking something up from the ground, either hold onto something with the other hand, or put one leg behind you to “stabilize” your body as you lean forward. The weight of the leg behind you will act as an “anchor” so you don’t topple forward.
4. When you pick something up, hold it close to your body.
When it is further away from you, you are much more likely to lose your balance and fall forward.
5. Walk with your shoulders over your hips and your head over your shoulders.
Most people walk and sit with their heads so far forward that they are causing unnecessary back and neck pain.
6. Do moves that open the chest and engage the back.
These are rowing or pulling motions that prevent that hunched forward posture.
7. STAND AND SIT UP STRAIGHT WITH YOUR RIB CAGE EXPANDED AND YOUR SPINE ERECT.
Mindfully practicing this regularly will help keep you strong and balanced.
8. Be mindfully aware of your surroundings and the ground in front of you.
Don’t walk and talk on your phone, or carry things down or upstairs without paying attention.
Too many falls are in one’s own home because we are either moving too fast or not aware of what’s in front of you
Look for classes that hold Fall Prevention for Seniors in your area and attend them regularly.
Live long and strong and PLAN to sleep well, eat for energy, and prevent falls so that you can take care of yourself for years to come!
Dawn