I read this thread and realize I need to do better. I jump around too much like at the gym….on and off equipment….up and off curbs, up and down stairs….Also, I need to reconsider my footwear. Slip on sandals with no straps….probably not the most secure thing for walking around shopping.
Oh my, I have learned my lesson the past few years. All my sandals and shoes fasten in some way. I am now trying some of the more "barefoot" style and find my feet like them. Also replaced my hikers with a much more supportive pair.
@gravity3
I am a regular fall risk (spine/spinal cord/nerve damage causing pain and weakness) so I use a walker at the side of my bed to help me stand up out of bed to put my step in/sturdy shoes on before I try to walk anywhere.
I have pets and need to look around me and down at my feet before taking a step so I don’t trip in one of them. I also look where I am stepping before I move to reduce chances of tripping.
I need to work on reducing clutter and obstacles to reduce trip hazards but I have a teen son who is a big contributor to clutter and not the best at helping to reduce it.
When I walk my dog, I need to be careful where I walk and to not get pulled by my dog. I need to balance controlling my dog when I bend over to pick up poop and be careful when coming across other dogs/kids/trucks because my rescue dog gets stressed and excited and hard to control. I used to walk 2 dogs at a time but fell a couple times so can’t do that anymore.
I use grabbers to reach up and down for things and have a seat/stool in my kitchen when I need support doing dishes/counter work.
When I go down stairs, I turn sideways and go down one step at a time while holding the rail (very weak in my hips/hip flexors/buttocks plus I have nerve pain). When I go up stairs, I take one step at a time and need to hold the railing to pull me up. My son helps carry heavy things up and down the stairs for me but when I do carry things, they are lighter weight and fewer items that allow me to fully hold my he railing. Sturdy shoes are worn all day to provide good foot support. I have neuropathy so I tend to tap the step before moving weight onto leg to make sure I am on good footing.
Balance and dizzy feelings can get affected by diet and hydration. It is important to have 50% of weight in ounces of water per day with electrolytes to ensure your body can fully use the water properly. It is also important to not let blood sugar rise and fall too dramatically. Eye and ear health is important, too, since that contributes to balance. Make sure to get checkups regularly and wear glasses so vision is optimized.
I am starting PT in a couple weeks to try to strengthen muscles and core as much as possible to improve balance and reduce my fall risk. I have really declined the last 8 years and especially the last 4 years. I have had 6 surgeries in 4 years and feel the anesthesia has affected my brain health to some degree which doesn’t help balance/focus/concentration. Depression also makes self care harder so it is important to address this with medication and therapy. I recently stopped pregabalin (Lyrica) because it was making my nerve pain worse and caused new nerve pain and weird feelings where I haven't had them. This was in a low dose, too (25 mg 2 times per day). Reviewing medication and supplements on a regular basis is important to determine if something should be stopped or adjusted.
I was told that the most helpful thing I could do is the one legged stand. I stand on one leg for two minutes each day. It took me quite a while to get to two minutes. But I can feel a difference…much steadier.
Yay, Victoria!
It's a great approach to find the delayed places in life which can be made purposeful!
I keep plastic interdental cleaners in the car, and use them to floss during stop lights. My dental hygienist is delighted!
This is the most important topic in Aging Well!
-Grab bars. Lots of them.
-Handrails on both side of the stairs.
-Rugs attached to the floor, no loose edges.
-From bed to the bathroom: emergency support all the way.
-Carry things reasonably, don't overload your arms with all you can carry at once.
-Kitchen: things on shelves not too high or too low.
-Simple exercises to improve balance, leg and core strength.
-Good shoes, cleats for icy weather.
-Have a nice walking stick or staff for outdoor walking.
(I recently had a serious bout of vertigo, and all of these were very important for my safe functioning.)
Various balance exercises. You have to be consistent to make progress.
Lower body and core strength. Sitting and rising from a chair is really important. I do a lot of squats and sits.
Make sure some of my exercises and stretches require me to get down on the floor and back up again (Just in case!).
Focus on being mindful during my daily routine and the movements that go with it.
I have learned the most likely fall I will take is if/when I pivot too quickly ... I have also learned to tell myself "slow down". Turning 84 next month and still loving life in spite of a few aches, thinning hair, Dupuytren's Contracture. I try to walk 2-3 miles at least four times a week, five times makes me feel better. I love stretching exercises AND breathing exercises. Last, drink plenty of water.
I'm 82 and have drop foot. Balance isn't good on top of that, so rugs, dogs under foot and dog toys have me watching every step. Five years and only one fall walking from pool into bathroom four years ago. Nothing serious.
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Oh my, I have learned my lesson the past few years. All my sandals and shoes fasten in some way. I am now trying some of the more "barefoot" style and find my feet like them. Also replaced my hikers with a much more supportive pair.
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5 Reactions@gravity3
I am a regular fall risk (spine/spinal cord/nerve damage causing pain and weakness) so I use a walker at the side of my bed to help me stand up out of bed to put my step in/sturdy shoes on before I try to walk anywhere.
I have pets and need to look around me and down at my feet before taking a step so I don’t trip in one of them. I also look where I am stepping before I move to reduce chances of tripping.
I need to work on reducing clutter and obstacles to reduce trip hazards but I have a teen son who is a big contributor to clutter and not the best at helping to reduce it.
When I walk my dog, I need to be careful where I walk and to not get pulled by my dog. I need to balance controlling my dog when I bend over to pick up poop and be careful when coming across other dogs/kids/trucks because my rescue dog gets stressed and excited and hard to control. I used to walk 2 dogs at a time but fell a couple times so can’t do that anymore.
I use grabbers to reach up and down for things and have a seat/stool in my kitchen when I need support doing dishes/counter work.
When I go down stairs, I turn sideways and go down one step at a time while holding the rail (very weak in my hips/hip flexors/buttocks plus I have nerve pain). When I go up stairs, I take one step at a time and need to hold the railing to pull me up. My son helps carry heavy things up and down the stairs for me but when I do carry things, they are lighter weight and fewer items that allow me to fully hold my he railing. Sturdy shoes are worn all day to provide good foot support. I have neuropathy so I tend to tap the step before moving weight onto leg to make sure I am on good footing.
Balance and dizzy feelings can get affected by diet and hydration. It is important to have 50% of weight in ounces of water per day with electrolytes to ensure your body can fully use the water properly. It is also important to not let blood sugar rise and fall too dramatically. Eye and ear health is important, too, since that contributes to balance. Make sure to get checkups regularly and wear glasses so vision is optimized.
I am starting PT in a couple weeks to try to strengthen muscles and core as much as possible to improve balance and reduce my fall risk. I have really declined the last 8 years and especially the last 4 years. I have had 6 surgeries in 4 years and feel the anesthesia has affected my brain health to some degree which doesn’t help balance/focus/concentration. Depression also makes self care harder so it is important to address this with medication and therapy. I recently stopped pregabalin (Lyrica) because it was making my nerve pain worse and caused new nerve pain and weird feelings where I haven't had them. This was in a low dose, too (25 mg 2 times per day). Reviewing medication and supplements on a regular basis is important to determine if something should be stopped or adjusted.
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10 ReactionsI do this waiting for elevator, waiting for bus, waiting to pay in supermarket....I figure every little bit helps
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4 ReactionsHas anyone had experience using a staircase chair? I”m considering one for my mom. She’s barely mobile. She uses a rollator pretty well.
Yay, Victoria!
It's a great approach to find the delayed places in life which can be made purposeful!
I keep plastic interdental cleaners in the car, and use them to floss during stop lights. My dental hygienist is delighted!
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Hug
3 ReactionsThese are excellent suggestions. Thank you for sharing.
Would love to read that, but need a NY Times account to do so. Thank you for trying to share!!
Various balance exercises. You have to be consistent to make progress.
Lower body and core strength. Sitting and rising from a chair is really important. I do a lot of squats and sits.
Make sure some of my exercises and stretches require me to get down on the floor and back up again (Just in case!).
Focus on being mindful during my daily routine and the movements that go with it.
-
Like -
Helpful -
Hug
3 ReactionsI have learned the most likely fall I will take is if/when I pivot too quickly ... I have also learned to tell myself "slow down". Turning 84 next month and still loving life in spite of a few aches, thinning hair, Dupuytren's Contracture. I try to walk 2-3 miles at least four times a week, five times makes me feel better. I love stretching exercises AND breathing exercises. Last, drink plenty of water.
-
Like -
Helpful -
Hug
4 ReactionsI'm 82 and have drop foot. Balance isn't good on top of that, so rugs, dogs under foot and dog toys have me watching every step. Five years and only one fall walking from pool into bathroom four years ago. Nothing serious.
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Hug
5 Reactions