Ways to prevent falling By SuZanna
Mantis, creator of the DVD "I have fallen, and I CAN get Up!"
I never thought twice about
falling...until I fell hard on black ice three
years ago. Onto my knees with one knee bloody the other bruised. It hurt my
pride almost worse than my knees. Now I knew first hand what many of my
students in gentle seated yoga concerns were; Falling.... falling and Not being
able to get up, falling and hurting themselves. I had been a hospice volunteer
for years when I began to hear stories
of people falling and not getting up for hours. Even with devices to alert
someone or a phone across the room, they could not get up. I realized I had the
knowledge to help people. I am trained as
a yoga teacher and reflexologist, and have been working with up to 70 seniors
weekly since 2007. I conducted interviews and got many responses. The #1 concern
was "what if I fall and I can't get up?". This was when I had to translate my knowledge into power and help
train all of us over 65 How to Get Up!
Here are some tips from the Mayo Clinic. "Physical activity can go a
long way toward fall prevention. Consider activities such as walking, water workouts, gentle seated yoga or tai chi. Such
activities reduce the risk of falls by improving strength, balance,
coordination and flexibility. If you avoid physical activity because, you're afraid,
it will make a fall more likely, says your doctor. He or she may recommend
carefully monitored exercise programs or refer you to a physical therapist. The
physical therapist can create a custom exercise program aimed at improving your
balance, flexibility, muscle strength and gait. Wear sensible shoes. Consider
changing your footwear as part of your fall-prevention plan. High heels, floppy
slippers and shoes with slick soles can make you slip, stumble and fall. So can
walking in your stocking feet. Instead wear properly fitting, sturdy shoes with
nonskid soles."
What can we older adults do to prevent falls? Exercise regularly. It is
important that the exercises focus on increasing leg strength and improving
balance, and that they get more challenging over time. Tai Chi and Seated
Gentle Yoga are especially good. Ask your doctor or pharmacist to review your
medicines—both prescription and over-the counter—to
identify medicines that may cause side effects or interactions such as
dizziness or drowsiness. Have your eyes checked by an eye doctor at least once
a year and update your eyeglasses. Make your
homes safer by reducing tripping hazards(those throw rugs need to go!) adding
grab bars inside and outside the tub or shower and next to the toilet, adding
railings on both sides of stairways, and improve the lighting in your home.
Lowering your hip fracture risk, older adults can: Get adequate calcium and
vitamin D—from food and supplements. Ask
your doctor to do a yearly blood test on your Vit D levels. Do weight bearing exercise.
We want to be and live in a society
where we as older adults can live safe, healthy and independent lives. We need
to take action toward that society for ourselves.
