Did you know that falls are responsible for 90% of Injury-Related ED and Hospital Visits Among adults age 65+?
The number of falls could be reduced significantly if we all participated in a more concerted approach toward falls prevention interventions, including referral to physical therapy.
Adjusting or eliminating certain prescribed medicines is highly recommended, e.g. opoids, where an overdose can lead to a fall or worse.
Most important is prevention of falls and to minimize injuries and return people to an independent functional quality of life after a fall.
Falls and injuries are not an inevitable part of aging.
A good start is to engage in specific exercises to improve strength, balance and functional independence and mobility under the supervision of an expert.
Regular eye exams and speaking with a health care provider about reducing medications that can increase the risk for injury are also recommended.
Health care providers can help prevent injuries by recommending that people participate in effective interventions, including referrals to physical therapy and avoiding certain medications that have side effects of dizziness or lightheadedness.
Here are some tips for you:
- Stay active – daily walking and activity – ask a friend to join you to keep you accountable
- Wear proper fitting shoes – avoid flip flops
- Practice safety around your home and do a safety check daily – look out for throw rugs, uneven surfaces, or unstable handrails. Install grab bars in your bathroom.
- Be vigilant – scan your environment to avoid obstacles
- Be proactive – schedule a regular check-up yearly with your physical therapist
If you have questions, contact Ann H. Newstead, PT, DPT, PhD for more information about how to prevent a fall.
Exercise Expert in Aging Adults
Geriatric, Neurologic, and Vestibular Clinical Specialist
14418 Old Bandera Rd.
Helotes, TX 78023
Your heart is a muscle. Exercise it! Start moving in the roaring 2020’s!
Aerobics or endurance-based activities are integral to your heart health and mental well-being.
Dancing, walking, jogging, tennis, cycling, swimming, and hiking are all aerobic activities that can improve your endurance and energy level ~ find one that is “fun” for you.
Aerobics have also been shown to help with sleep patterns if done earlier in the day. Here are some tips:
- Start at your level of ability. You should be able to walk and talk at the same time.
- Breathing is important. If you experience shortness of breath ~ slow down a bit. Try pursed lip breathing. Breathing in through your nose and out through your mouth.
- Aerobic activity can be done in a few small bouts of 5-10 minutes throughout your day with a goal of 30 minutes.
- You may want to set a realistic goal and gradually increase your activity toward your goal.
- Your body responds best to changes in exercise intensity and type (e.g. cross training). Try alternating slow and faster bouts of activity.
- Perform 5 days of aerobic activity per week for heart health and overall lifestyle program.
- Just do it! Be consistent in 2020!
Contact us today to join our 21-Day Challenge or for a Discovery Visit for a “tune up” in the roaring 2020’s.
We continue to offer you monthly Otago Fall Prevention workshops, weekly Balance, Yoga and Pilates classes.
Call for more information – your heart will love you!
Ann H. Newstead, PT, DPT, PhD
14418 Old Bandera Rd. Helotes, TX 78023
Dr. Newstead is a Geriatric, Neurologic and Vestibular clinical specialist. Her clinic is located in Old Town Helotes, one block from Flores Country Store. She accepts Medicare and Advantage Plans. Call today.
It’s a New Year and it’s time to get moving!
Don’t wait until your pain or dizziness is out of control.
We can think of 1 million excuses not to move or exercise.
But what about starting today to get your life back so you can do your favorite activities with family and friends?
Make a resolution to begin today to move and keep moving throughout your lifetime!
There are many myths and misconceptions about your body and “no pain no gain” is one MAJOR misconception!
Here are some tips for the New Year:
- Begin your exercise or physical activity program gradually.
- Increase your activities over the next few weeks no more than 10% per week. Resistance training should follow the principle of “overload” however too much load can lead to injury. Go Slowly.
- You may be a little sore after resistance training, however that soreness should disappear in a day or two. Use ice and heat alternating to reduce your muscle pain. Blood flow to the muscle can help reduce delayed onset of muscle pain and prevent lactic acid build up.
- Keep moving. Gentle flexibility exercises will help increase your muscle length. A flexible yet strong muscle is your aim.
- Find a buddy to work out with. However, a kind reminder: move at your own pace not theirs. If you don’t think you can do an activity start at an easier level. You will be more likely to want to keep moving.
- Remember “Rome was not built in a day”. Increasing your program too quickly can cause pain and injury to a joint or muscle.
If you have questions of how to begin a lifelong program to reduce your pain and/or dizziness and would like a Discovery Visit consultation with Dr. Ann Newstead PT, DPT, PhD please call today (210)-833-8336. Certified Clinical Expert in Aging Adults, Geriatric & Neurological Clinical Specialist, Vestibular Specialist.
Join us for our next complimentary Coffee and Tea with Ann: “AHNew Year: Get Back In Balance” on Saturday, January 18, 2020 at 10:00 am – 11:00 am at 14418 Old Bandera Rd., Helotes, TX 78023. See you there!