Can you imagine, coming home to a loved one who has fallen and suffered grave injury or death? I can and the bottom of my stomach drops out from body and my heart shatters into a million jagged pieces, while my mind tries to avoid even thinking about it!
Balance is better, and falls can be prevented.
Imagine going about your day, and suddenly you lose your footing, crash against the kitchen island and collapse onto the floor and you can’t find the strength to get up?
Balance is Better!
Falls are devastating and life altering, so falling is not an option! In 2018, 1 in 4 older adults reported falling, which equals about 36 million falls (CDC, 2019), 8 million of those who fell sustained an injury.
Worse, more than 32000 older adults died from falling. This amounts to 88 amazingly brilliant older adults dying from falls every day!
Falling equals devastating consequences
More people falling equals devastating consequences for yourself and your family, and yes, higher costs to our already overburdened health care system, and in the last decade, death rates from falls have increased by about 30%.
Number one cause of unintentional injury deaths
Falls are the number one cause of unintentional injury deaths in older adults (those 65 years and older) (CDC 2019). Many older adults who sustain fall injuries may lose their independence, having to rely on family members or healthcare institutions to support their needs.
And, as you can imagine, once you fall, you absolutely fear falling again! This fear can result in lost self-confidence and your ability to care for yourself with the same certainty you had before falling.
Balance is better.
Falls are not a normal part of aging
The good news? Falls are not a normal part of aging and falls can be prevented. Today’s blog discusses how you can take steps to use movement and an attitude shift to develop tools to prevent falls in your life, or the life of your loved one.
You can develop or re-develop the confidence to move as your body was intended!
You have control over not falling!
YES! You have more control over not falling than you think you do!
Just because you might get off balance, does not mean you don’t have the inner skills to use your strong legs to step to the side, or step forward, or step backwards to avoid a fall.
Seeing yourself as a strong, vital body, mind and soul is the first step to taking control over a fall. Balance is better.
Moving every day is part of normal aging
Moving every day is part of normal aging and is shown to reduce your chance of falling.
You might imagine laying in bed, or sitting in a chair would prevent you from falling, but that is true only if you stay in bed or a chair forever.
We know that is not an option for you, for you are destined to move and stay active and independent!
So, less activity will not reduce your chances of falling, it will only make you weaker and more prone to falling when you get up.
Assess how you move
Assess how you move each day. Do you do the bare minimum? Do you avoid moving because you fear you may fall?
If so, what could you do to gain more confidence in your abilities? Would you consider partnering with an expert who understands body movements and safety? How about chair exercises you can do at home?
Begin with what you can do and make small steady improvements each day.
What can you do right now? Can you get up out of your chair? If you can do that, try sitting and standing from a sturdy chair 5 times in a row to develop stronger leg muscles.
If you need to use your hands on the arm rests, great! Eventually, try one or two without using your hands.
Think about leading with your heart as you stand, and leading with your ‘butt bones’ as you sit. Remember to use your breath each time to support you.
Here is a printable flyer from the CDC to help you Sit to Stand safely.
Stand up straight and breathe
Learning to stand up straight and breathe deeply will shift your whole perspective.
Try standing in front of a mirror, what do you notice about your posture? Have you ever stopped to look at yourself to see? When you stand do you notice you favor one leg over the other? How do you breathe? Do you use your chest or your belly?
Place your hands around your rib cage and bring awareness to how it moves as you breathe. At first, you may only notice your hands at the front of your ribs move. Can you shift the focus to fill up the back of your lungs so your back ribs expand and contract too?
How does it feel to deeply breathe into your whole body? Balance feels better.
Learn some fall strategies
Gaining confidence by learning fall strategies and knowing how your body can prevent a fall or stop a fall from continuing is a top prevention tool.
But you must learn, practice and gain confidence in these fall strategies. Your best bet is to work 1:1 with someone who can teach you tools and movement patterns to help you gain effectiveness and self-confidence.
You can take action!
You can take action and the quality of your intentions, attention and focus and effort will determine your results! You are the authority over your health, your body, your actions, your treatment plans and your future.
Partner with someone to help you
Partner with someone who can help you develop body awareness and proper form.
We LOVE enhancing active aging adults’ confidence through movement awareness, improving balance, and preventing falls and would love to partner with you so you feel your best.
Nicole A. Vienneau MSN, RN, NC-BC
~Active Aging Specialist, Health Protection Expert & Head Motivator!
After two decades as an Intensive Care Nurse caring for the sickest of patients, Nicole left the one-size fits all healthcare industry, and created Blue Monarch Health, where she is; Active Aging Specialist, Health Protection Expert and Head Motivator!
Instead of waiting for you to get sick, she meets you where you live and work, to turn your overwhelm and guilt into courage and victory. She magically does this by hearing your unique needs and then teaches you to be the authority of your health and vitality through actionable wellness plans you can really do in life.
Nicole has been a Registered Nurse for 20+ years and achieved a Master’s in Nursing Science from the University of Arizona, a board certification in Integrative Nurse Coaching from the American Holistic Nurses Credentialing Corporation, and is Senior Faculty with the Integrative Nurse Coach Academy. She is a Functional Aging Specialist, yoga teacher, personal trainer, and group fitness instructor and enjoys healing in nature while hiking the Pacific Northwest trails with her husband or lounging in the sun with her cat babies.
Email Nicole
The contents of this website/blog are for informational purposes only and are not intended to be a substitute for professional medical advice, diagnosis, or treatment. This website/blog does not provide medical advice, diagnosis, or treatment.
Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.