How Old Are You

Today, my chronological age is 28,913 days.

My biological age depends on the health of my 37 trillion cells or how I feel today.

I read this poem in an Ann Landers gossip column in my local newspaper years ago, and I recite it every morning when I wake up .

It is a simple and powerful mantra reminding me how to live life and how to make our society better.

A New Day (mantra)

(adapted from a poem by Dr. Heartsill Wilson)

This is the beginning of a new day.
I have been given this day to use as I will.
I can waste it or use it for some good purpose.

What I do with today is important,
Because I have exchanged a day of my life for it.
When tomorrow comes, today will be gone forever,
And I hope I will not regret the price I paid for it.

Why Aging Can Lead to Falls

Aging is a process that affects the systems and tissues of every person.

The rate and magnitude of aging may be different for each person, but overall physical decline is an inevitable part of life.

Most people think aging starts in their 60s, but in fact we spend most of our life span undergoing the process of decline, typically beginning in our 30s.

Older adults are more prone to falling for various reasons such as loss of muscle mass, loss of bone density, lack of sleep, what foods they use for fuel, and poor stress management skills.

Balance also depends on the strength of your core muscles, the health of your vision and hearing and the environment in which you live.

Fall Prevention Ideas

Reciting my “New Day” mantra each morning, empowers me to take control over my aging process. I know I can do something about the health of those trillions of cells in my body.

Safe Balance Exercises

1. Flamingo Stand: Using a counter, chair, or wall, balance on one foot. Your goal is to be on one foot for 30 seconds without any support.

Tight Rope Walk: Find a safe environment like the hall in your home and walk slowly as if you were on a tightrope placing one foot in front of the other touching heel to toe. Take 5 careful slow steps forward and then backward. Hold onto the walls at first but the goal it to do it without support.

Sit to Stand: Sit tall in a strong chair displaying great posture. Stand up tall slowly and check your standing posture before you sit back down. Your goal is to do this 10 times with your arms crossed over your chest.

Weight Shift: Standing tall in a comfortable environment with feet shoulder width apart. Shift slowly your weight from one foot to the other. Pause briefly maybe 3 seconds on each side. Repeat 10 x with your eyes closed with no support.

Heel Toe Raise: Stand tall at the kitchen sink with feet shoulder width apart. Lightly hold on to the counter if you must. Lift your heels high and pause for 5 seconds and then put heels back on the floor. Then lift toes high balancing on your heels for 5 seconds. Repeat both ten times.

Tai Chi: Decide on a stretch position such as placing one leg straight out in front of you balancing on the heel. Lower your hips a little and hold for 5 seconds. Then slowly move into a different stretch such as placing your hands on your hips and gently twisting to one side and hold again for 10 seconds. Repeat the first stretch and move into the second stretch slowly. Do this back and forth movement 3 times.

Vision Therapy (Eye specific exercises for better proprioception)

Head Turns: Start this routine seated. Slow look straight ahead and focus on something for 3 seconds. Slowly turn head to the side and focus on something for 3 seconds and then turn head to the other side and focus on something for 3 seconds. Now try the exercise standing.

Eye Movements: Either seated or standing still, just move your eyes up and down, side to side, on a diagonal, and doing a figure 8. Keep your head still.

Blinking: Blink quickly for 30 seconds to help lubricate the eyes.

Touch Lightly: Move about your environment and stop to lightly touch different things. Try to identify what they are and what is special about how they feel.

Home Safety

Lighting: Improve the lighting in your home for all pathways, stairs, and especially rooms where you spend a lot of time i.e. bedroom, bathroom, kitchen.

Hazards: Remove items around your home that have a high potential to cause your balance issues i.e. scatter mats, cords, clutter

Supports: install railings and grab bars where needed i.e. stairs, bedroom, bathroom and clear the path for easy use of canes and walkers

Footwear: Use the best footwear possible specific to the environment you are in i.e. boots for snow and runners for exercise. Try bare feet inside your house instead of slippers and socks.

Support People

Physio therapy: Get professional people to establish a basic exercise programme for you for balance.

Vision/Hearing Aids: Make sure your hearing and vision aids are up to date and use them always.

Family and Friends: Spend as much time as possible with family and friends. Consider living full time with others. i.e. move into a seniors centre/ retirement home

Medications: Consult a doctor or pharmacist to manage medications that may cause dizziness or lightheadedness. Blood pressure meds commonly have this affect, particularly when standing up quickly (orthostatic hypotension). These medications work by relaxing blood vessels or slowing the heart, which can temporarily reduce blood flow to the brain. Symptoms often decrease over time as the body adjusts, usually within a few weeks. 

Take Away

The number one, most effective way for a senior to prevent falling is to participate in regular physical activity that specifically improves balance, strength, and mobility.

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