Get yourself moving to prevent falls
Published 1:30 am Saturday, April 7, 2018
By Mark Harvey
The insightful, discerning and piercingly intelligent among us (defined by the fact they’ve been following this column for more years than they care to remember) will immediately recognize that I’ve gone on about falls before — yes, as in falling over.
Typically, I’ve employed a multitude of scare tactics — how many of us will be killed by falls, or how many of us will end up in nursing homes because of falls, or any other terrifying statistic that I could lay my hands on — in the hope that they might motivate more of us to move.
Yes: move.
My thing about falls is that most of them are eminently preventable. We can actually do things to avoid them, without breaking the bank or becoming hopelessly enmeshed with health insurance: Move this extension cord, turn on that light, understand how our meds interact, wear shoes with some traction, blah blah blah. But another huge piece of that whole puzzle is that we have to actually move.
Think about it: Does it seem likely that we’ll do better on our feet if we spend most of our time on our bums? No. See? We didn’t need 3 degrees to figure that out.
I have an old friend/colleague (well, she’s not that old) by the name of Barb Paschal. Barb’s professional history includes 33 years as a physical therapist in rehab facilities and home health agencies, plus at least 15 years as a community educator, so she knows more than a bit about moving, balance, and not falling over.
When Barb asked me to write a column encouraging folks to move, I had a (characteristically) better idea: “You write one!”
So here it is:
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Your health bank account
Want a great deal? Invest 1.6 percent of your day (30 minutes) and get a 100 percent return!
Benefits? Here are just a few: more memory, strength, flexibility, energy, stamina, better balance, stronger immune system, faster healing, better blood pressure and less pain. Your joint health improves with movement, and every system and part of your body depends on the blood flow that occurs with healthy effective exercise. Obesity has a major negative effect on our joints, and exercise can help you control your weight better.
The stronger your muscles become, the easier it will be to get into and out of a chair or car. As you become stronger and more balanced, you should be able to get off the floor without help — consequently, saving your family and local EMTs from having to come to your rescue.
Positive results can be noticeable in as little as 30 days, if you exercise effectively every day.
Fact: Balance and muscle strength can be improved regardless of your age.
Here are some tips on how to learn an effective and challenging program that will build the balance in your Health Bank account:
• In your home, sing and/or play fun music and “solo dance,” moving your arms and legs in all directions — side to side, forward and back — for 20 to 30 minutes. Try to do this without stopping. This is possible even with a cane, walker, braces, etc. Perhaps holding on to or skimming your hands along the kitchen counter will allow you to feel that you have more control, safer steps and more freedom of movement. As you improve, rely less on the counter until you need no holding or skimming.
• Go to one of the many classes available throughout the area at senior centers, fitness gyms, the YMCA, etc. Attend at least 3 times a week, and then do the same exercises at home four times a week on your own.
• Hire a personal trainer at one of the fitness centers to evaluate your initial level of exercise and create a program for you. Join the gym, meet friends and exercise in warm, dry rooms. Most Medicare supplements pay 50 to 100 percent of gym membership fees.
• Ask your physician for a physical therapy referral to be evaluated and learn a daily, individualized program. Continue program daily after discharge from physical therapy.
As we age, without a daily exercise program, we are increasingly at risk of falling, losing our independent way of life and our ability to live it in our own homes. I have seen people of all ages and disabilities improve with determination. You are no doubt just as brave and tenacious.
Start growing your Health Bank account today! You’ll reap the rewards of your deposits!
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I think Barb did a pretty good job. But that’s not the point, is it?
For reasons that will be obvious to most of you, I detest those “I’ve fallen and I can’t get up!” commercials. One of the reasons I detest them is that I’ve actually seen it happen. The lucky ones can get to a phone and call the EMTs to come help them get up; then, they have to call again the next day … and again … and again.
I’ll pass on that. I’d rather enjoy myself dancing blissfully in the living room.
And yes: My dance card is full.
Mark Harvey is the director of information and assistance for the Olympic Area Agency on Aging. He can be reached by email at harvemb@dshs.wa.gov; by phone at 360-532-0520 in Aberdeen, 360-942-2177 in Raymond, or 360-642-3634; or through Facebook at Olympic Area Agency on Aging-Information & Assistance.
