@sstopalian This looks good! Just checked the book out of my library through Overdrive. Looks very readable, and with a good sense of humor. I got the women's version. Thanks!
You should always look where you are going to make sure there is nothing in your way. I know this because last week I did NOT look where I was going and tripped on a decorative pillow that was on the bedroom floor and fell hard into the corner of the dresser! I now have a bruised face with two black eyes! (I look ready for Halloween!) I also have a sore arm. I saw a doctor and after examining me thoroughly he said it looks worse than it is. He's right. I feel fine. Nothing hurts except my arm a little. The doctor suggested Tylenol and heat on my arm which helps. Has anyone had anything like this? How long does it take for the bruising to go away? Makeup doesn't work.
Thanks!
PML
@pml Vigilance to your environment is key. Our homes can be dangerous places especially if we live with other people or children who leave obstacles on the floor. Glad you didn't fracture anything. Also in the evening and with the time change coming, it is more difficult to see the details of our environment especially if we have vision deficits. Move slowly and carefully. I always carry a flashlight if I have to walk anywhere at night.
@pml Vigilance to your environment is key. Our homes can be dangerous places especially if we live with other people or children who leave obstacles on the floor. Glad you didn't fracture anything. Also in the evening and with the time change coming, it is more difficult to see the details of our environment especially if we have vision deficits. Move slowly and carefully. I always carry a flashlight if I have to walk anywhere at night.
@moorethrpy,
Thank you for your comment and suggestions. I am being more careful and moving slowly as you suggested. The flashlight is a good idea! I noticed too that now I'm 79, I don't react as fast as I used to. When I fell, I couldn't seem to stop myself. I guess that is just part of aging. Not fun!
PML
Good, strong, excellent, and proven advice above from everyone.
Two big things interfere with our sense of balance and our ability to keep ourselves erect: medication (too often polypharmacy) and sarcopenia. The first is rather clear, if unfortunate, and the second (muscle loss) is just a fact of life, aged life.
Quick turns, in loose fitting slippers that drag on the floor, or that catch on throw rugs, are often what causes falls. Failing vestibular systems (inner ear). Not lifting one's feet off the floor, and shuffling, often from a fear of falling.
Building muscle and muscle tone is important. Too many fail to do it. If you already have trouble getting into, but especially out of, a chair, then you should seriously consider fixing that. It can be done, it might not be pretty or fun, but inside of a month you might be surprised at how capable you are if you do exercises daily.
Balance exercises (see YouTube videos under a search for 'Balance exercises for seniors'). Or try a search for, 'preventing falls in seniors'. Then............................................DO THEM!!! At least three times each week. Forever.
If you could live without some of the medications you've been prescribed, it might help...a lot! By now, you probably need one or two to live well enough to keep living, or to want to. But some of them you might find you can drop, safely, with consultation, especially if modifying your lifestyle takes up a lot of what they do for you. I'm not suggesting you ARE taking unnecessary medicine. I'm suggesting that you may want to experiment, with a physician's support and agreement, to try to wean yourself off one of them, maybe two or three. It's worth a shot.
@gloaming Physical therapy teaches to walk heel to toe. I have actually practiced walking in my house making certain my heel is first and no shuffling. Your post is very helpful. Thank you.
How about getting a prescription from your primary for physical therapy to work on your balance and proprioception??? I am 80 years old. I have been working with a personal trainer twice a week for 3 years and my physical therapist for a number of issues; A few weeks ago, I tripped while rushing in the Atlanta airport to get to my gate. Even though I had a heavy backpack on, my balance and proprioception kicked in and I did not fall. I did however jam my bicep tendon for which I am being treated now.
When I was 70, my primary asked me how many days a week I was exercising. I told him that I was walking, swimming, doing pilates, dancing tango. He looked me in the eyes and said, Shaké that's not enough. I want you to do strength training twice a week so you will be strong going into your 80"s. I am forever grateful to him. I suggest you read his book Stronger next Year by Harry Lodge.
@sstopalian I just started strength training since retiring at 72 with a personal trainer and I love it. My pulmonologist and pcp have been on me the last several years about this. I am finally doing it and I am so happy I did. I also have a Silver Sneakers membership and they have videos and live classes you can do from home. You have impressed me with all of your activities and then to add strength training....Way to go!!!!
@sstopalian I just started strength training since retiring at 72 with a personal trainer and I love it. My pulmonologist and pcp have been on me the last several years about this. I am finally doing it and I am so happy I did. I also have a Silver Sneakers membership and they have videos and live classes you can do from home. You have impressed me with all of your activities and then to add strength training....Way to go!!!!
@joycecates Joyce, I am so impressed and happy for you. Your PCP and pulmonologist are two of the best. It moves me to think that these posts help. I also subscribe to the substack of Dr. Howard Luk about health span, strength training and more. I continue to learn a lot from him as well as continuing inspiration. Thank you for letting me know.
I've been working with a physical therapist who has taught me many balance and eye movement exercises.
This has helped tremendously with lingering vertigo.
But there's another benefit:
After learning the exercises in eyeu movement and focusing using marks on a wall, I've begun incorporating them in my daily walks on level ground. I intentionally focus on a tree or fencepost, then shift my focus to something else...near-far...up-down...shadow-light...and so on. Basically it becomes a practice of intentional seeing.
Sitting at my desk I can pause typing to look around the room, down the hall and back, bouncing from door knob to door nob.
The result is a joyful awareness of space and objects. I find my "spacial world" has become more full and rich.
This is a very positive experience and new to me!
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@angela2932 You are welcome. I found the book helpful and motivating. I reread it from time to time.
@pml Vigilance to your environment is key. Our homes can be dangerous places especially if we live with other people or children who leave obstacles on the floor. Glad you didn't fracture anything. Also in the evening and with the time change coming, it is more difficult to see the details of our environment especially if we have vision deficits. Move slowly and carefully. I always carry a flashlight if I have to walk anywhere at night.
@moorethrpy,
Thank you for your comment and suggestions. I am being more careful and moving slowly as you suggested. The flashlight is a good idea! I noticed too that now I'm 79, I don't react as fast as I used to. When I fell, I couldn't seem to stop myself. I guess that is just part of aging. Not fun!
PML
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1 Reaction@gloaming Physical therapy teaches to walk heel to toe. I have actually practiced walking in my house making certain my heel is first and no shuffling. Your post is very helpful. Thank you.
@sstopalian I just started strength training since retiring at 72 with a personal trainer and I love it. My pulmonologist and pcp have been on me the last several years about this. I am finally doing it and I am so happy I did. I also have a Silver Sneakers membership and they have videos and live classes you can do from home. You have impressed me with all of your activities and then to add strength training....Way to go!!!!
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Helpful -
Hug
1 Reaction@joycecates Joyce, I am so impressed and happy for you. Your PCP and pulmonologist are two of the best. It moves me to think that these posts help. I also subscribe to the substack of Dr. Howard Luk about health span, strength training and more. I continue to learn a lot from him as well as continuing inspiration. Thank you for letting me know.
to avoid falls i try to keep up my balance exercises.. so simple, just stand near a counter, chair, and lift each leg for a minute. easy peasy,
I've been working with a physical therapist who has taught me many balance and eye movement exercises.
This has helped tremendously with lingering vertigo.
But there's another benefit:
After learning the exercises in eyeu movement and focusing using marks on a wall, I've begun incorporating them in my daily walks on level ground. I intentionally focus on a tree or fencepost, then shift my focus to something else...near-far...up-down...shadow-light...and so on. Basically it becomes a practice of intentional seeing.
Sitting at my desk I can pause typing to look around the room, down the hall and back, bouncing from door knob to door nob.
The result is a joyful awareness of space and objects. I find my "spacial world" has become more full and rich.
This is a very positive experience and new to me!