Viva Vitality: Could a fall change your lifestyle? The answer is yes
By Courtnay Epp on December 20, 2019.
courtnay.epp@ahs.ca Every year, many adults fall and are unable to continue living the way they want to. Some may lose their independence, the ability to play with grandchildren, or restrict their actions out of fear of falling again. Imagine being unable to do what you love because of something “that will never happen to me.” I hear this a lot. But the truth is, 20 to 30% of older Albertans will fall each year and falls are not a natural part of getting older. Why do some people fall? There are many reasons related to your health or environment that can cause you to fall – some that are in your control, and some that are not. For example, changes to your eyesight, cataracts, and other conditions can affect your balance so be sure to have your vision checked every year. Medications for sleep, anxiety, and treating depression can make you dizzy or sleepy and unstable on your feet. Improper footwear and hazards around your home like loose rugs and poor lighting can also affect your balance. Certain medical conditions also have the ability to increase your chances of falling so make sure you speak to your health care provider. The good news is that falls can be prevented and there are many steps you can take to lower your risk. Challenging your balance, building strength and being active are all great places to start. Balance is controlling your movements. Practice movements like reaching while standing, toe and heel raises, stepping in different directions, step-ups or half-squats. Tai chi and yoga are both great examples of activities that challenge your balance. Build strength by doing exercises for your leg muscles. Try squats, hamstring curls, and side leg lifts. Or use bands, weights, or your own body weight. Be active at least five times per week for 30 minutes or more by doing moderate to vigorous activities you enjoy like walking, dancing, or gardening. No matter what your abilities are today, you can always improve your strength and balance. You’re never too old or too young to start. Not sure where to begin or don’t have the confidence when it comes to exercise? Supervised group programs can help. Find out what’s happening in your community and remember – people with strong legs and good balance are less likely to fall! Prevent it from happening to you. Want to find out more? Finding Balance is here for you. Finding Balance is a seniors’ falls-prevention program developed and promoted by the Injury Prevention Centre and has many resources available. Visit http://www.findingbalancealberta.ca for more information. Courtnay Epp is a Health Promotion Facilitator with Alberta Health Services, and can be reached via e-mail, Courtnay.epp@ahs.ca 9-8
