Stay on your feet this fall!
Did you know that 60% of slips and falls occur in the home? We spend so much time in our homes that we often give little thought to how we move around it. As we age the risk of a slip increases due to changes in our bodies and changes in our ability to react to unexpected conditions. October is fall prevention month and by making small changes we can minimize the risk of taking a spill.
In Stairways, and Hallways
Have handrails on both sides of the stairs, and make sure they are tightly fastened. Hold the handrails when you use the stairs, going up or down. If you must carry something while you're on the stairs, hold it in one hand and use the handrail with the other. Don't let what you're carrying block your view of the steps.
Make sure there is good lighting with light switches at the top and bottom of stairs and on each end of a long hall. Remember to use the lights!
Keep areas where you walk tidy. Don't leave books, papers, clothes, and shoes on the floor or stairs.
Check that all carpets are fixed firmly to the floor so they won't slip. Put no-slip strips on tile and wooden floors. You can buy these strips at the hardware store.
Don't use throw rugs or small area rugs.
In Bathrooms
Mount grab bars near toilets and on both the inside and outside of your tub and shower.
Place non-skid mats, strips, or carpet on all surfaces that may get wet.
Remember to turn on night lights.
In Your Bedroom
Put night lights and light switches close to your bed.
Keep a flashlight by your bed in case the power is out and you need to get up.
Keep your telephone near your bed.
In Other Living Areas
Keep electric cords and telephone wires near walls and away from walking paths.
Secure all carpets and large area rugs firmly to the floor.
Arrange your furniture (especially low coffee tables) and other objects so they are not in your way when you walk.
Make sure your sofas and chairs are the right height for you to get in and out of them easily.
Don't walk on newly washed floors—they are slippery.
Keep items you use often within easy reach.
Don't stand on a chair or table to reach something that's too high—use a "reach stick" instead or ask for help. Reach sticks are special grabbing tools that you can buy at many hardware or medical-supply stores. If you use a step stool, make sure it is steady and has a handrail on top. Have someone stand next to you.
Don't let your cat or dog trip you. Know where your pet is whenever you're standing or walking.
Keep emergency numbers in large print near each telephone.
Balance Boosters
Other than keeping your space clutter free one of the most helpful things you can do to prevent falls is to strengthen you balancing skills. Due to metabolic changes (and often the lack of dynamic movement) our ability to quickly balance ourselves can be quite diminished. By adding a few basic movements a couple of times a week can have a positive impact on protecting you from possible slips and falls.
Nearly any activity that keeps you on your feet and moving, such as walking, can help you maintain good balance. But specific exercises designed to enhance your balance are beneficial to include in your daily routine and can help improve your stability.
For example, balance on one foot while you're standing for a period of time at home or when you're out and about. Or, stand up from a seated position without using your hands. Or try walking in a line, heel to toe, for a short distance. You can also try tai chi — a form of movement training that may improve balance and stability and reduce the incidence of falls.
If you have severe balance problems or an orthopedic condition, get your doctor's OK before doing balance exercises.
Weight shifts
When you're ready to try balance exercises, start with weight shifts:
Stand with your feet hip-width apart and your weight equally distributed on both legs (A).
Shift your weight to your right side, then lift your left foot off the floor (B).
Hold the position as long as you can maintain good form, up to 30 seconds.
Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.
Single-leg balance
Stand with your feet hip-width apart and your weight equally distributed on both legs. Place your hands on your hips. Lift your left leg off the floor and bend it back at the knee (A).
Hold the position as long as you can maintain good form, up to 30 seconds.
Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.
For variety, reach out with your foot as far as possible without touching the floor (B).
For added challenge, balance on one leg while standing on a pillow or other unstable surface.
Biceps curls for balance
You can do many balance exercises with weights. Try biceps curls with a dumbbell:
Stand with your feet hip-width apart and your weight equally distributed on both legs. Hold the dumbbell in your left hand with your palm facing upward (A). Lift your right leg off the floor and bend it back at the knee (B).
Hold the position as long as you can maintain good form, up to 30 seconds.
Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.
For added challenge, balance on the leg opposite the weight (C) or while standing on a pillow or other unstable surface (D).
Using these guidelines can help you prevent and avoid falls. Should you take a fall contact the appropriate emergency services. In the aftermath know that we are here to address your health needs. We offer a wide range of products to speed up the process of getting back on your feet. From Arnica for bruises, supplements to strengthen joints, chiropractic services, and massage.
Yours in good health!
The Team at EMB
