Fitness Newsletter

When you walk, avoid sudden movements or changes in your position. Wear shoes with low heels that fit well. Rubber soles will help keep you from slipping.

Ask your doctor about medicines you may be taking that can make you dizzy. Your doctor may be able to make some medication changes that could reduce falls. Ask your doctor about a cane or walker. If you use a walker, attach a small basket to it to keep a cordless phone and other important items in.

Keep your home safe:

·         Remove loose wires or cords from areas you walk through to get from one room 
      to another

·         Remove loose throw rugs
·         Be cautious when standing on stepladders or chairs to reach things

·         Have good lighting

·         Put hand rails in the bathtub or shower and next to the toilet

·         Place a slip-proof mat in the bathtub or shower

·         Re-organize the home so things are easier to reach

·         Have a bed that is low, so that your feet touch the floor when you sit on the
      edge of  the bed

·         Keep a portable phone with you so you have it when you need it make or receive
      calls

Exercise to Help Build Your Strength

When you stand up from a sitting position, go slowly. Hold on to something. If you are having problems getting up, ask your doctor about seeing a physical therapist. The therapist can show you how to build your strength to make getting up easier.

When to Call the Doctor

Call your doctor if you have fallen, or if you almost fall. Also call your doctor if your eyesight and hearing have worsened. Improving your vision will help reduce falls.

Exercises to Improve Balance

Fall prevention exercises are necessary not only for your health and well-being but also for keeping balance on your feet. Many studies have proven that exercise particularly fall prevention exercises will improve balance and can minimize the risk of falling.

Here are a few exercises to practice for preventing falls from happening. Remember to do these exercises regularly and slowly, not holding breath, stopping if pain is felt.

Having good balance is important for many everyday activities, such as going up and down stairs

Balance Walk

Exercise Instructions: 

Good balance helps you walk safely and avoid tripping and falling over objects in your way.

1. Hold on to the kitchen counters or raise arms to sides, shoulder height.
2. Choose a spot ahead of you and focus on it to keep you steady as you walk.
3. Walk in a straight line with one foot in front of the other.
4. As you walk, lift your back leg. Pause for 1 second before stepping forward.
5. Repeat for 20 steps, alternating legs.

Tip: As you progress, try looking from side to side as you walk, but skip this step if you have inner ear problems.

Toe Stand

Exercise Instructions: 

This exercise will help make walking easier by strengthening your calves and ankles. For an added challenge, you can modify the exercise to improve your balance.

1. Stand behind a sturdy chair, feet shoulder-width apart, holding on for balance. Breathe in slowly.
2. Breathe out and slowly stand on tiptoes, as high as possible.
3. Hold position for 1 second.
4. Breathe in as you slowly lower heels to the floor.
5. Repeat 10-15 times.
6. Rest; then repeat 10-15 more times.

Targeted Muscles: Calves and ankles

Tip: As you progress, try doing the exercise standing on one leg at a time on each leg

Standing on One Foot

Exercise Instructions: 

You can do this exercise while waiting for the bus or standing in line at the grocery. For an added challenge, you can modify the exercise to improve your balance.

1.    Stand on one foot behind a sturdy chair, holding on for balance.

2.    Soft your knees on standing leg. Hold position for up to 10 seconds.

3.    Repeat 10-15 times.

4.    Repeat 10-15 times with other leg.

Heel-to-Toe Walk

Exercise Instructions: 

1. Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
2. Choose a spot ahead of you and focus on it to keep you steady as you walk.
3. Take a step. Put your heel just in front of the toe of your other foot.
4. Repeat for 20 steps.

Tip: If you are unsteady on your feet, try doing this exercise near a wall so you can steady yourself if you need to.

Disclaimer:
Information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. You are strongly encouraged to consult a Physician before beginning any exercise program. If you have chosen not to obtain a Physician's permission prior to beginning an exercise program, then you are doing so at your own risk.