Fighting the Fear of Falling: Keep Your Muscles Strong

 

So you’ve seen your physician and revamped your home. Finally, the most important step when it comes to fall prevention is to make sure you use it, don’t lose it.

Keeping your leg muscles strong and having good balance helps to prevent falls. As we age, our lives become less vigorous, and our muscles and bones begin to lose strength. When we don’t use our muscles for prolonged periods, they stop working the way we want them to. If for years you’ve been relatively inactive, with walking as your main form of activity, you won’t suddenly be able to rush across the street to avoid traffic. It’s been too long since your legs have been challenged, since they’ve been put under any pressure; they might not be there for you anymore and you could end up falling. Resistance exercises to strengthen your lower body are necessary to make sure your body will be there for you when you need it.
Additionally, poor balance contributes to the risk of falling, and there are plenty of simple exercises you can complete to help reduce that risk.

If you’re wondering what kind of shape you’re in, there are a couple of tests you can give yourself. To test the strength of your legs, sit down in a chair. If you can’t get up without using your hands, you are at a greater risk of falling. To test your balance, stand next to a counter you can easily grab onto. See how long you can stand on one foot without touching the counter for balance. If you can’t stand on one foot for 10 seconds, you have an increased risk of falling.

The good news is, there are plenty of exercises you can do to strengthen your lower body and improve your
balance. Weight training at the gym will strengthen your legs, and yoga and tai chi are great for balance. Here are some other exercises you can do from home; try to complete them every day for the best results.

 

Hamstring Curls

Hold on to a sturdy chair or grab bar. Stand up tall
with your eyes forward. Keeping your knees shoulder width apart, bend one knee
so that your heel comes up towards your back. If this is difficult, only lift
your foot up as high as you are comfortable with. Start with a few repetitions
and progress to 10 repetitions three times a day.

 

Step-ups

Stand facing a step or low bench. Lift one leg up
onto the step and, while holding that position, lift your other leg up until
you are standing on the step with your legs shoulder width apart. Lower your
legs back down to the floor, first with the leading leg, then with the second.
Start with a few repetitions and progress to ten repetitions three times per
day.

Heel-to-Toe Walking

While holding onto a counter or rail for balance,
walk while placing the heel of one foot directly in front of the toe of the
other. As you become more advanced, you can do this exercise while just gently
touching the counter.

 

Leg Extensions

While sitting up straight in a supportive chair,
slowly straighten out your leg and lower it back down. Work towards holding
your leg out for 10 seconds while breathing normally. Start with a few
repetitions and progress to 10 repetitions three times per day.

While a fear of falling is common among older adults, it’s doesn’t have to be debilitating. By keeping up with your doctor’s appointments, paying close attention to your environment and keeping your lower body strong, you can continue to have an active and fulfilling life well into your retirement years.

Fighting the Fear of Falling: Proofing Your Life

 

So you’ve visited the doctor and checked your eyes. You’re healthy as can be, or you’ve at least been diagnosed and begun to take steps to improve what’s been hindering your walking ease.

 

The next step is to take a look at your environment. Make sure your home is well-lit and free of clutter. Use bright bulbs throughout your home, night-lights in the bedroom, bathroom and hallways, and don’t keep clothes or books on the floor. Make sure electrical cords are safely tucked away, and remove throw rugs or use double-sided tape to make sure they won’t lift up off the floor. It’s also a good idea to always have easy access to your phone, so you’re never rushing to grab it when it rings. Keep a telephone next to your bed, and have a portable one you keep with you throughout the day.

Also, make sure all your stairwells have adequate handrails, and that you’re always holding on while going up and down stairs. You could also install grab rails next to your toilet and inside your shower, and place a non-slip mat on the bottom of your bathtub.

When outside of your home, take special care when stepping over a curb, walking through gravel or walking through crowds of quick-moving people. Remember it’s okay to take your time, and move at your own pace. You might feel more comfortable taking an elevator instead of the stairs or escalator, or shopping in the middle of the day, when there are fewer people rushing about. It’s also a good idea to carry a backpack or a fanny pack to keep your hands free. Finally, make sure you’re wearing proper footwear. Rubber, non-slip soles with good support are the best. Also, thin soles with no heel will help you maintain your balance. Try to find a pair or two you actually like the look of—that way, you’re more likely to want to wear them every time you go out.

When it comes to your health, it’s not worth it to take risks. Paying close attention to your surroundings and keeping your home as bright, clean and safe as possible will play a big part in reducing the risk of falls.

 

Fear Of Falling, Talk To Your Physician

 

Part One: Talking to Your Physician

When you’re young, a tiny trip over a rogue electrical cord or a stumble on the bottom stair is no big deal—a bit of dust on your knee, or a harmless bruise on your wrist. But for older adults, it’s a very real fear. Falling is the greatest cause of injury death among adults 65 and older; it’s estimated that one in every three people in this age group will experience a fall each year. While about half of these falls cause only minor injuries, about two per cent are fatal. Moreover, some have estimated that more than 50 per cent of older adults who break a hip from falling will die within one year.

But I’m not trying to scare you. In fact, the fear of falling in itself causes great distress and anxiety among many older adults. Elderly people who have fallen once often develop an intense fear of falling again, and limit their activity as a result. This not only lessens their quality of life, but the decrease in daily activities will actually make a fall more likely for these men and women. A fall, or the fear of a fall, often leads to inactivity, which leads to weakness, which in a cruel twist of irony leads to a greater risk of falling.

So what can be done? Is all hope lost for retirees? Of course not—there are plenty of ways to reduce the risk of falling, while still enjoying a high quality of life.

The first step is to get checked out. If you’re noticing you have trouble walking, it could be due to weak leg muscles or poor balance. But there may be other factors involved as well, and it’s important to make sure your physician is aware of any struggles you are dealing with. Difficulty walking could be a symptom of a specific medical issue, like arthritis or other joint diseases, dementia, stroke, anemia, Parkinson’s disease, or muscle and bone diseases, to name a few. If you are suffering from one of these conditions, it’s important your physician knows, so they are better equipped to deal with both your difficulty walking and the underlying medical issue.

You should also discuss any medications you take with your physician, even the ones that are available over the counter. Some medications have side effects, like dizziness, drowsiness or disorientation, which can increase the risk of falling. If halting these medications isn’t an option, taking them in the evening before bed can help reduce that risk.

Your eyes need regular care, too. If your vision is blurry, you’re more likely to misstep, trip, or accidentally run into an object. Seeing an optometrist every year will ensure your eyeglass prescriptions are up to date, and that any other visual restrictions, like glaucoma or cataracts, are treated.

The fear of falling is scary, and it’s not something you need to deal with on your own. Make sure you take advantage of your health care professionals, and remember that they’re there to help keep you safe and strong.

 

Don’t Wait To Fall Down

While falls are common at any age, the elderly are especially vulnerable to fractures, long-term reductions in quality of life, and even death, as a result of falling.

Falls account for 13 percent of injury-related deaths in Canada, according to a 2004 Statistics Canada report. Another Statistics Canada report, from 2005, shows that falls account for more deaths than poisonings, homicides, HIV, influenza or liver disease septicaemia and viral hepatitis.  The same organization reports that 49 percent of people aged 65 or older who have injurious falls sustain fractures—most likely to the arms or hands, then the legs or feet and followed by fractures to the hips.

There are several reasons we become more susceptible to devastating fall-related injuries as we age; we lose protective bone and muscle mass, we are commonly affected by mobility-limiting disease like arthritis, and we tend to adopt a more sedentary lifestyle that further reduces our balance and mobility.

For older adults, a fall is often a precipitating event that leads to a generalized decline in health and can result in death. Our bones take longer to heal when we are older; a fracture that would slow someone in their 20s or 30s for six weeks could leave someone in their 60s or 70s bedridden for even longer. Bedridden older adults are at risk of pneumonia and blood clots—among other problems—and hasten the process of muscle loss.

What can you do if you are worried about falls? Don’t wait for one; be proactive—and not reactive—about your health. If you haven’t done this, don’t write-off your health either—know that it is truly never too late to adopt an active lifestyle.

While all exercise helps us maintain mobility and prevent falls, there are also specific exercises we can perform, many from home, that target important muscles used for balance. Try the following:

Hamstring Curls: Stand up straight and hold onto the back of a chair, with your feet shoulder-width apart. Lift one foot by bending at the knee; bring your heel up as high as you can. Try three sets of 10 repetitions for each leg daily.

Chair Squats: Stand in front of a chair, ready to sit down. Slowly lower your body until you are seated—trying to avoid placing weight on the arms of the chair—and then slowly stand right away. Work up to three sets of 10 repetitions daily.

Leg Extensions: While seated in a chair with your back straight, slowly raise one leg at a time, making it parallel to the floor. Hold your leg out for up to 10 seconds (you’ll likely need to build endurance) before lowering it. Eventually, you should be able to do three sets of 10 repetitions for each leg daily.

Shaun Karp is a certified personal trainer.  For further information call 604-420-7800 or go to www.karpfitness.com.

Note To Seniors: Use It Or Lose It!

As we age, our bodies change: we experience loss of muscle and bone strength.  In many instances simple activities such as walking up a few stairs or getting out of a vehicle become difficult, getting in or out of a bathtub can have a disastrous outcome.

Our muscles and bones respond to the stresses that we put on them with our activities of daily living.  As our lives become less vigorous our muscles and bones lose strength. The best way to overcome this is to keep our leg muscles strong by performing some basic exercises each day.

If you are inactive for an extended period of time and then you challenge your muscles by trying to perform a task that you have not done regularly your muscles may not be there for you.  For example, if your main activity for years has been walking, then one day you need to move more quickly to avoid traffic, your legs may not have the power you need to speed up and you may end up falling.  This is where “Use it or Lose It” comes into play.  If you do not regularly put a baseline of demands on your body, especially your lower body, then you become weaker.  This is why falling is the biggest health risk for seniors. 
 
The good news is that keeping your leg muscles strong and having good balance helps to improve your mobility and prevent falls. Try to do these exercises everyday for best results.

Chair Squats:  Stand in front of a sturdy chair. In a controlled and steady motion sit into the chair, then stand up. Work towards not using the arms on the chair and standing back up without resting. Remember to breathe throughout. Start with a few repetitions and progress to 10 repetitions twice per day.

Leg Extensions: Sitting up straight in a supportive chair slowly straighten out your leg and lower it back down. Work towards holding your leg out for ten seconds while breathing normally.  Start with a few repetitions and progress to 10 repetitions three times a day.

Hamstring Curls:  Hold on to a sturdy chair back or grab bar. Stand up tall with your eyes forward. Keeping your knees shoulder width apart bend one knee so that your heel comes up toward your back. If this is difficult only lift your foot up as high as you are comfortable with.  Start with a few repetitions and progress to 10 repetitions three times a day.

These exercises are designed to keep your legs strong and to prevent falls.  It is important to stay active so also consider going for a walk with a friend, or joining an appropriate exercise program offered through a local seniors’ center, or a recreation center. 

Shaun Karp is a certified personal trainer.  For further information call 604-420-7800 or go to www.karpfitness.com.

Memory Loss & Maintaining a Sharp Mind as We Age

In many cultures, society’s most respected individuals are seniors—for the years of experience and wisdom they’ve garnered.

It is no wonder, then, that seniors find memory loss a daunting, frustrating and frequently depressing inevitability of aging. Everyone experiences memory loss as they age—regardless of whether or not one suffers from dementia. Fortunately, studies have shown that engagement in social and intellectual activities can slow the onset or development of dementia.

There are several types of dementia: Alzheimer’s disease, vascular dementia, Pick’s disease, Huntington’s disease and Parkinson’s disease, among others. Quite often, the symptoms of depression in seniors may be perceived by others as symptoms of dementia. In The Vanishing Mind, authors Leonard L. Heston and June White explain how to differentiate between dementia and depression in seniors. Seniors suffering from depression may complain of memory loss and frequently talk about their disability, whereas those suffering from the onset of dementia may try to hide their memory loss, be averse to speaking about it, or not even realize they have dementia at all.

According to the Canadian Study of Health and Aging (CSHA), approximately eight percent of those 65 or over in Canada have some form of dementia. As Canadians age, the diseases are far more common. Thirty-five percent of Canadians 85 or over suffer from dementia.

To preserve a sharp mind, it is beneficial to stay stimulated. If seniors can maintain healthy social relationships—with partners, friends, family members and caregivers—and engage in stimulating activities such as reading and completing puzzles, they can prolong the onset of dementia, which often takes years. A 2002 study published in the American Journal of Epidemiology revealed that “elderly subjects who participated in mental, social or productive activity had a lower incidence of dementia.”

There are products for entertaining and mentally engaging seniors—including the soon to be released Dakim Brain Fitness (www.dakim.com)—though such products are not necessities. It is just as beneficial for seniors to chat over a coffee with a friend, create a painting, work on a crossword puzzle from a newspaper or read a good book.

Getting It Right: Tips For Taking Medications Safely

Take one tablet, once daily.

It sounds straightforward, but it can often be just the opposite for elderly patients. Taking the right medications at the right dosages, and ensuring no drug interactions occur are frequently problematic for home care patients. Nevertheless, there are simple solutions home care professionals and families of elderly patients can use both to avoid related hazards—including falling—and to improve communication between nurses, physicians, patients and their families.

“Family members can take an interest, ask their grandmother or father for a list of medications, and check it out,” said Maeve Hiscock, a registered nurse in the Vancouver area. She suggests patients or family members should keep a current list of all medications, updated every three months, to give to nurses and physicians. It is also helpful to include a brief medical history and known allergies in this list.

Another important practice is to follow up with family physicians after hospital visits. Many patients who stay in the hospital either don’t have a family physician, or their physician doesn’t do hospital visits. During their stay, their physician is called a hospitalist. Hospitalists will send discharge reports—including a list of medications prescribed in hospital—to a patient’s physician. Following up with the family physician can ensure there is no confusion over changes in prescriptions or dosages.

Simplicity is key. “Use one pharmacy only,” insisted Hiscock. If patients haven’t told their home care nurses or their physician about all of their current medications, their pharmacist may be the one to notice a dangerous drug combination, or missing or duplicate medications.

There are also online resources to check for drug interactions, including www.drugdigest.org. The process is easy, though Hiscock points out that many elderly patients do not have internet access. Such websites may be better resources for family or health-care professionals wanting to ensure the safety of their loved one or patient.

Ultimately, communication is essential in senior care. “Home care workers are one of the best sources of education, providing information and encouragement… a lot of the time the community health workers become like family members,” said Hiscock. While physicians may only see a patient sporadically, home care workers are often involved in the everyday well-being of seniors, and can ensure patients and family members exercise caution with medications.

Fall Prevention Exercises

Keeping your leg muscles strong and having good balance helps prevent falls. Before you start any exercise program be sure to consult your doctor.

Try to do these exercises everyday for best results.

 

CHAIR SQUATS

Stand in front of a sturdy chair. In a controlled and steady motion, sit into the chair, then stand up. Work towards not using the arms on the chair and standing back up without resting. Remember to breathe throughout.

Start with: 10 repetitions Goal: Two times a day

  LEG EXTENSIONS

Sitting up straight in a supportive chair, slowly straighten out your leg and lower it back down. Work towards holding your leg out for ten seconds, while breathing normally.

Start with: 10 repetitions Goal: Three times a day

 

HAMSTRING CURLS

Hold on to a sturdy chair back or grab bar. Stand up tall with your eyes forward. Keeping your knees together, bend one knee so that your heel comes up toward your back. If this is difficult, only lift your foot up as high as is comfortable.

Start with: 10 repetitions Goal: Three times a day

Karp Home Care Vancouver is committed to providing premium in home care to the elderly, ill or injured. For more information call 604-420-7800

Water Provides a Low-Impact Workout

If you are looking for a great way to improve your physical fitness and well-being try exercising in the pool. Water exercises are great because they are low impact and a lot of fun. There are many exercises that can be performed in a pool. Aqua running with a water belt, exercises with a pool noodle and pool dumbbells are just some of the tools available for exercising in a pool. You can also swim lengths and your local pool may even have weekly water aerobic classes that you can participate in.

The benefits of swimming have been recognized for many years. Swimming is an excellent form of aerobic exercise. If performed three times a week for a minimum of 20 minutes you will improve your cardiovascular endurance and, coupled with good nutritional habits, you will burn off some of that excess body-fat! Besides the aerobic benefit, it is one of the few aerobic sports that emphasizes upper body conditioning while also improving flexibility. The other benefit is that, because gravity is eliminated, there is less potential for injury to the lower extremity joints, muscles and tendons.

If swimming lengths is not your thing try a water belt used for aqua running. A water belt fits around your waist and helps you to partially float so that you can perform a running motion in the water. This form of running closely patterns the form used on land. Water provides a resistance that is proportional to the effort exerted, much like running into a stiff wind. For variation, this exercise can also be performed in a cross-country skiing motion. The benefit of pool exercises is that the water allows you to move freely. Also, the water provides added resistance without the stress or impact on your joints and soft tissues.

Water aerobic classes often use pool tools such as water dumbbells, pool noodles or even empty capped milk jugs. These devices are great for performing strengthening exercises as they provide resistance from being submerged into the water. Milk jugs are especially great for pool exercises because they are effective and very inexpensive. A good aquatic class will provide an aerobic workout and it will also effectively strengthen the major muscle groups of the body.

For people with lower back pain or with injuries to their lower extremities exercising in a pool is often the best way to restore muscle strength, endurance, and joint range of motion. Exercising in the water is also great for sport-specific rehabilitation. Many athletes have returned to their pre-injury form ahead of schedule due to the effectiveness of water rehabilitation.

If you are just starting out on an exercise program remember that all programs can be tailored to your individual needs based on your age and fitness level. Always start with a program that is comfortable for you and slowly progress from there.

Karp Home Care Vancouver is committed to providing premium in home care to the elderly, ill or injured. For more information call 604-420-7800

Aerobic Exercise Helps Reduce High Blood Pressure

Blood pressure is defined as the amount of pressure exerted by blood on blood vessel walls as it passes through the vessel.

High blood pressure, also known as hypertension, causes the heart to do extra work in order to pump blood throughout a person’s body and is a primary risk factor for cardiovascular disease such as stroke, heart failure, angina, renal failure, and myocardial infarction or heart attack. The recommendations for exercise for those with mild hypertension are generally the same as those for healthy adults. Endurance, or aerobic, exercises are preferred, with a frequency of 3-5 days/week, duration of 20-60 minutes, and intensity of 60-85% of maximum heart rate. However for those with severe hypertension or markedly elevated blood pressure, the intensity should be lowered to about 50-70% of maximum heart rate. A person should exercise cautiously when performing any types of weight lifting, however, circuit training has been shown to result in a modest drop in blood pressure. Most people with hypertension will benefit from lifestyle modifications including dietary changes and weight loss to help manage the disease.

Karp Home Care Vancouver is committed to providing premium in home care to the elderly, ill or injured. For more information call 604-420-7800

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