I imagine every one of you can name at least one person who has fallen during the last year. It may even be you. But there are actions you can take to prevent falls, which are one of the most serious health risks for older adults.
There are many reasons for the increased risk: medications, vision impairment, foot problems, loose rugs, and chronic conditions such as neuropathy, and the one I want to talk about this week: balance.
To prevent falls and stay healthy, the National Institute on Aging (NIA) recommends including balance in your physical activities, along with aerobic and muscle-strengthening activities.
But first, a message from our sponsor: your loyal and not-so-humble brain.
“Did you know that, to stay balanced, your brain pulls together input from your inner ear, your eyes, and your muscles and joints. So, as you joyfully skip down the street, thank your brain for staying upright even when you aren’t thinking about it!
“Why not start today helping your brain stay in shape by doing balance exercises, so it can constantly adjust to improve your stability and coordination. You don’t want to look like a drunken sailor on leave!”
This PSA brought to you by “Coalition of Brains for a Healthier Future.”
Now back to our regular programming.
Here are three balance exercises recommended by the National Institute of Health.
Standing on one foot
Stand tall behind a sturdy chair, countertop, or wall.
Hold on lightly if needed.
Lift one foot off the ground and balance on the other leg.
Keep your gaze forward and your torso upright.
Hold the position for as long as it is comfortable, then switch legs.
Heel-to-toe walk
• Choose a flat, clear area about 10–30 feet long.
• Stand tall with your feet together.
• Place the heel of your right foot directly in front of the toes of your left foot, as if you’re walking on a tightrope.
• Step forward slowly.
• Continue placing your heel directly in front of the toes of the opposite foot.
• Keep your steps smooth and deliberate.
• Extend your arms out to the sides if you need extra stability.
• Keep your gaze forward, not down at your feet.
• Continue for 10–20 Steps and turn around and repeat.
• Quality matters more than speed.
Balance walk
Stand tall with your shoulders relaxed.
Walk forward slowly, lifting your knee high with each step.
Pause briefly before placing your foot down.
Keep your gaze forward, not at your feet.
Continue for several steps, maintaining smooth, controlled movement.
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To stay safe during these exercises — it’s embarrassing if you have to tell your doctor you fell during your balance exercises — the NIH recommends the following:
• Move slowly and mindfully to avoid losing balance.
• Keep a wall, chair, or sturdy support nearby if needed.
• Wear stable footwear or go barefoot to better grip the floor.
• Stop if you ever feel lightheaded, dizzy, or feel the room is spinning, and make sure you talk with your doctor.
One advantage of these balance exercises is that you can do them at home. But if you prefer the company of others in a group setting, several senior/adult centers in the Gorge offer Yoga, Tai Chi, and Strong People classes that incorporate a variety of physical activities.
However you practice your balance exercises, try to do them three times a week. It may be what your brain wants to reduce your risk of falls.
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Brain Tease: Since I’m talking about balance this week, try this simple yet difficult activity to challenge your brain and improve your balance.
Stand on one leg while brushing your teeth, without falling over or sticking the toothbrush down your throat. Good luck!
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The 1975 underdog feel-good film, written and starring Sylvester Stallone, was Rocky. I received correct answers from Bruce Johnson, Judy Kiser, Dave Lutgens, Donna Mollet, Mike Monroe, Rebecca Abrams, and Tina Castanares, who is this week’s winner of a quilt raffle ticket.
And last week, while watching the Disney animated short film, “Casey at the Bat,” I missed Tom Schaefer and Mike Yarnell.
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You may remember filming your family vacations, weddings, and celebrations on 8mm and Super 8 film. Then, in 1975, VHS was introduced and became the dominant format: it was more affordable, offered longer recording times, and had a user-friendly design.
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For this week’s “Remember When” question, what was the name of the clunky device used to record home movies directly onto VHS? Email your answer to www.mcseniorcenter@gmail.com, leave a message at 541-980-4645, or send it with an early shoulder mount type — which you can still buy on eBay!
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Well, it’s been another week, developing an intimate relationship with my air conditioner.
Until we meet again, as a friend told me recently, you just have to keep moving forward.
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