I believe standing on one foot is really underrated and VERY helpful! That was one thing we tried to have my mom do (she was in her 90s). I am having my 80+ year old husband practice it as well (plus I do it). If you can do it well and for a prolonged period, try doing it with your eyes closed. That adds an extra dimension of challenge.
It's important to remember that when we walk, we are basically standing on one foot for a while, so as long as we can balance on one leg, we can walk more normally for longer rather than shuffling along. The podiatrist, OT, PT and everyone says standing on one leg (and alternating) is an excellent exercise and takes basically no extra equipment.
I've fallen stepping out our front door onto a slipper on the doormat and broke a bone. Ouch! I also fell when I was carrying my ipad and walking instead of just focusing on one thing. Caught the fall with my wrist and broke a finger. Boo! Those were the only two bones I broke and it was awhile ago, both post-menopause. I did have a dexascan and both revealed I have mild oseopenia but NOT osteoperosis.
My folks were lucky never to break any bones due to falls ever. They both lived to their 90s, so I still have a ways to go. My older sister has osteoperosis and is taking medication for it--she's fractured ribs and has a very delicate frame. No one else in our family has osteoperosis.
We have multiple loose throw rugs around the house but no one has slipped or tripped with them. They stay put where they are laid. We COULD remove them but we like them as they are.
My body is late 60s but my mind is much younger so I have to "walk my age." Rule #1. LOOK DOWN WHEN WALKING. Chair exercises such as holding a chair back and doing squats and one leg standing coupled with toe touches concentrating on your hamstrings to stand up are quality strength movements. Throw in some calf raises as well. The stronger your legs are, the better they can react and keep one from falling. I have had to teach myself instead of just spinning on one foot to turn, I do small steps to turn. I call it my "old guy 3 point turn." Sure beats hitting the floor.
I believe standing on one foot is really underrated and VERY helpful! That was one thing we tried to have my mom do (she was in her 90s). I am having my 80+ year old husband practice it as well (plus I do it). If you can do it well and for a prolonged period, try doing it with your eyes closed. That adds an extra dimension of challenge.
It's important to remember that when we walk, we are basically standing on one foot for a while, so as long as we can balance on one leg, we can walk more normally for longer rather than shuffling along. The podiatrist, OT, PT and everyone says standing on one leg (and alternating) is an excellent exercise and takes basically no extra equipment.
I've fallen stepping out our front door onto a slipper on the doormat and broke a bone. Ouch! I also fell when I was carrying my ipad and walking instead of just focusing on one thing. Caught the fall with my wrist and broke a finger. Boo! Those were the only two bones I broke and it was awhile ago, both post-menopause. I did have a dexascan and both revealed I have mild oseopenia but NOT osteoperosis.
My folks were lucky never to break any bones due to falls ever. They both lived to their 90s, so I still have a ways to go. My older sister has osteoperosis and is taking medication for it--she's fractured ribs and has a very delicate frame. No one else in our family has osteoperosis.
We have multiple loose throw rugs around the house but no one has slipped or tripped with them. They stay put where they are laid. We COULD remove them but we like them as they are.
I could not agree more with you about the practice of balancing on one leg at a time. Suck your gut in and focus on one spot on the wall to help get to longer times fully balanced on one leg. Also walk a bit on your tiptoes and a bit on your heels every day. This does not have to be a time consuming, organized exercise session, but it does have to be done regularly. A little bit is a lot here. Not breaking bones is the reward.
I'm glad to see a lot of great tips to prevent a serious situation. I also practice getting back UP from the floor in case I do fall. (And haven't broken anything. I don't want to end up lying there because I don't have the strength to rise). So I get up off the floor several times a day. Getting back up is not a pretty sight, but I can do it!
Last year I broke my kneecap falling over a lawnmower cord on the carport that was lying flat on the concrete. At the time I was told that as we age, we don't lift our feet as high when we walk - not noticeable since it happens gradually. To compensate, these days I'm stepping over things in what feels an exaggerated way. I also bought a battery mower.
Something that may be a poor-ish choice on my part: A few months ago I adopted a black cat (already had an older cat who had lost her companion). Pippa is gentle and friendly, but I keep not noticing her and she is actually a tripping hazard. It would probably be a good idea to turn on the lights earlier when the sun starts to set.
Last year I broke my kneecap falling over a lawnmower cord on the carport that was lying flat on the concrete. At the time I was told that as we age, we don't lift our feet as high when we walk - not noticeable since it happens gradually. To compensate, these days I'm stepping over things in what feels an exaggerated way. I also bought a battery mower.
Something that may be a poor-ish choice on my part: A few months ago I adopted a black cat (already had an older cat who had lost her companion). Pippa is gentle and friendly, but I keep not noticing her and she is actually a tripping hazard. It would probably be a good idea to turn on the lights earlier when the sun starts to set.
I totally get you with the cat problem! I lost my beloved 17-year-old last fall. In April I got a six month old. She is very active! I am too but I do watch her when she is doing useful things like falling over in front of me so I will pay attention to her! This morning she was doing gymnastics on the handlebars of my spin bike while chasing her tail. Good advice to turn on the lights to find out where the critters are! 😁
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1 ReactionI believe standing on one foot is really underrated and VERY helpful! That was one thing we tried to have my mom do (she was in her 90s). I am having my 80+ year old husband practice it as well (plus I do it). If you can do it well and for a prolonged period, try doing it with your eyes closed. That adds an extra dimension of challenge.
It's important to remember that when we walk, we are basically standing on one foot for a while, so as long as we can balance on one leg, we can walk more normally for longer rather than shuffling along. The podiatrist, OT, PT and everyone says standing on one leg (and alternating) is an excellent exercise and takes basically no extra equipment.
I've fallen stepping out our front door onto a slipper on the doormat and broke a bone. Ouch! I also fell when I was carrying my ipad and walking instead of just focusing on one thing. Caught the fall with my wrist and broke a finger. Boo! Those were the only two bones I broke and it was awhile ago, both post-menopause. I did have a dexascan and both revealed I have mild oseopenia but NOT osteoperosis.
My folks were lucky never to break any bones due to falls ever. They both lived to their 90s, so I still have a ways to go. My older sister has osteoperosis and is taking medication for it--she's fractured ribs and has a very delicate frame. No one else in our family has osteoperosis.
We have multiple loose throw rugs around the house but no one has slipped or tripped with them. They stay put where they are laid. We COULD remove them but we like them as they are.
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8 ReactionsMy body is late 60s but my mind is much younger so I have to "walk my age." Rule #1. LOOK DOWN WHEN WALKING. Chair exercises such as holding a chair back and doing squats and one leg standing coupled with toe touches concentrating on your hamstrings to stand up are quality strength movements. Throw in some calf raises as well. The stronger your legs are, the better they can react and keep one from falling. I have had to teach myself instead of just spinning on one foot to turn, I do small steps to turn. I call it my "old guy 3 point turn." Sure beats hitting the floor.
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11 ReactionsI could not agree more with you about the practice of balancing on one leg at a time. Suck your gut in and focus on one spot on the wall to help get to longer times fully balanced on one leg. Also walk a bit on your tiptoes and a bit on your heels every day. This does not have to be a time consuming, organized exercise session, but it does have to be done regularly. A little bit is a lot here. Not breaking bones is the reward.
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9 ReactionsWhen your feet are aching it's not easy to stand on one leg.
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3 ReactionsStrengthen your legs and at the same time your core. It helped me regain balance.
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3 ReactionsI'm glad to see a lot of great tips to prevent a serious situation. I also practice getting back UP from the floor in case I do fall. (And haven't broken anything. I don't want to end up lying there because I don't have the strength to rise). So I get up off the floor several times a day. Getting back up is not a pretty sight, but I can do it!
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13 ReactionsLast year I broke my kneecap falling over a lawnmower cord on the carport that was lying flat on the concrete. At the time I was told that as we age, we don't lift our feet as high when we walk - not noticeable since it happens gradually. To compensate, these days I'm stepping over things in what feels an exaggerated way. I also bought a battery mower.
Something that may be a poor-ish choice on my part: A few months ago I adopted a black cat (already had an older cat who had lost her companion). Pippa is gentle and friendly, but I keep not noticing her and she is actually a tripping hazard. It would probably be a good idea to turn on the lights earlier when the sun starts to set.
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10 ReactionsStretches and exercises and being very aware of where I’m walking ….
With a hand on the counter go up and down on the balls of your feet to strengthen ankles
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9 ReactionsI totally get you with the cat problem! I lost my beloved 17-year-old last fall. In April I got a six month old. She is very active! I am too but I do watch her when she is doing useful things like falling over in front of me so I will pay attention to her! This morning she was doing gymnastics on the handlebars of my spin bike while chasing her tail. Good advice to turn on the lights to find out where the critters are! 😁
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