HealthSeekers: I've Fallen and I Can't Get Up!

How to Increase Physical Stability to Avoid Disability and Death

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Yesterday, I was walking down the street, minding my own business, when I felt this horrible stinging/burning pain on the back of my neck.

Yelling, “Ow, what the f#ck?” (potty-mouth), I slapped the back of my neck and felt the culrpit: Probably a wasp, or murder hornet, or targeted bio-weapon (only partially kidding). Anyway, the attack startled me so much, I spun around, stepping off the curb and I came very close to falling on my a$$. I thought how rapidly my life could have changed if I fell and possibly broke something—this morning my neck is very itchy and painful, but, thank goodness, I am in relative good shape and probably have above-average stability, flexibility, and strength for my age, so I did not fall.

I know as activists, and advocates, we have a lot of passion and determination to make the world a better place, but, I learned many years ago, that if I didn’t take care of myself, I couldn’t take care of anybody else, let alone, “the world.” So, how can we, at any age, begin to improve our outcomes, because falling is one of the leading causes of disability, or death, for we who are age-enhanced humans.

The Importance of Increasing Your Physical Stability at Any Age

Aging is inevitable. As we age, we become more vulnerable to falls, which can cause severe and often fatal injuries. It is essential that we take steps to improve our physical stability, which can help prevent falls and reduce the risk of injury.

1. Understanding the importance of physical stability:

Physical stability is the ability of our body to maintain balance and control during movement. As we age, factors such as decreased muscle strength, reduced flexibility, and changes in vision and hearing can affect our physical stability. Such changes increase the likelihood of falls, which can cause severe injuries, particularly in older adults. Increasing physical stability can help individuals reduce the risk of falls and injuries.

2. Tips for increasing physical stability:

Improving your physical stability does not have to be complicated. Simple exercises such as strength training, yoga, and balance exercises can make a significant difference. Regular exercise can increase bone density, muscle strength and coordination, improve flexibility and posture, and reduce the risk of falls. It is essential to incorporate exercises that work on different parts of your body, such as legs, hips, core, and upper body. I, myself, walk 10-20k steps per day and go to the gym to work out with buoys in the pool 3-4 times per week. Between gym visits, I use free weights and bands to do light strength training. No money needs to be spent though, grab a couple of cans of beans, or do push ups—the evil Youtube has many good exercise videos for home workouts.

When I am house bound by wildfire smoke, weather, or ?, this is my favorite evil Youtube exercise channel, because it provides several levels of fitness from exercise neophyte to full-fledged expert:

https://www.youtube.com/@BodyProjectchallenge

3. Maintaining an active lifestyle:

Exercise is not the only way to improve physical stability. Maintaining an active lifestyle can also help. Simple activities such as walking, gardening, or dancing can enhance balance and coordination. Try to stay active and avoid a sedentary lifestyle. Being active can also help prevent chronic health conditions, such as heart disease, diabetes, and obesity, which can contribute to a higher risk of falls.

4. Addressing other factors that affect physical stability:

Several factors can affect physical stability, such as medication side effects, vision and hearing impairment, and environmental factors. It is essential to address these factors to maintain physical stability and prevent falls. For example, if you are taking medication that affects your balance, talk to your doctor, who may be able to prescribe alternative medication or adjust the dosage. Similarly, if vision or hearing impairment affects your balance, consult an eye or ear specialist to address the problem.

5. The importance of fall prevention:

Falls are a common cause of injury and death among older adults. According to the Centers for Disease Control and Prevention (CDC), one in four adults aged 65 and above experiences a fall each year. Furthermore, falls contribute to 95% of hip fractures among seniors. One of the most alarming aspects of falls is the high mortality rate that follows them. Studies show that individuals who experience a fall have a 20-30% higher risk of death within one year of the fall. By taking steps to increase physical stability, seniors (and juniors) can reduce the risk of falls and subsequent injuries.

When we are juniors, we take many things for granted, like sitting on the ground: getting down there and getting back up. As seniors, this is also a very important exercise. Watch this video about how to get down and back up from the floor:

Increasing physical stability is crucial for seniors to maintain their independence and avoid falls. Regular exercise, maintaining an active lifestyle, addressing factors such as medication use, vision and hearing impairment, and environmental hazards can help enhance physical stability and reduce the risk of falls. By increasing physical stability, seniors can improve their quality of life and avoid potentially fatal injuries.

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What do you think? Do you have any other strategies?

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