FEAR OF FALLING? Improve Your Balance and Enjoy a Fall-Free Holiday Season
As we age, maintaining our balance becomes increasingly difficult, and just one fall can lead to severe injuries. With the hustle and bustle of the holiday season, the risk of falling increases, so staying active and taking steps to protect your balance is vital. Here are some tips from our team to help you enjoy the holidays while staying on your feet. WHY BALANCE BECOMES MORE CHALLENGING WITH AGE Our bodies’ ability to maintain balance can decline for various reasons, including changes in muscle strength, joint flexibility, and even vision. Unfortunately, this natural process can make us more prone to falls, which can lead to fractures or other severe injuries. The good news is that balance can be improved and maintained with consistent effort and the right exercises. A SIMPLE EXERCISE TO STRENGTHEN BALANCE One of the easiest and most effective ways to improve balance is to practice standing on one foot while holding onto something stable. Try balancing on one leg for 30 seconds at a time, using a nearby support, such as a countertop or sturdy chair, to
steady yourself if needed. Over time, work on letting go of the support and standing unaided. This simple exercise helps strengthen the muscles in your legs and core, which are vital in keeping you steady. STAY ACTIVE TO PREVENT FALLS A major risk for older adults is a fear of falling, which can lead to reduced activity. Ironically, this decrease in movement increases the risk of falls. It’s crucial to remain active, even during the colder months, to keep your muscles strong and your body responsive. Avoid sitting for extended periods — take breaks to stand, stretch, or go for short walks to keep your body engaged and your balance sharp. WHEN TO SEEK PROFESSIONAL HELP Physical therapy can provide personalized support if you’re concerned about your balance or feel unsteady on your feet. Our team of specialists can create a customized plan to help improve your balance, increase your confidence, and reduce the risk of falls. Don’t let balance issues hold you back from enjoying the holidays. Contact our team today to learn how we can help you strengthen your balance and prevent falls.
Sudoku
Greek Chicken and Rice
INGREDIENTS • 2 tbsp olive oil • 1 onion, diced
• 2 cloves garlic, minced • 2 lbs boneless, skinless chicken breasts, cubed • 1 tsp dried oregano • 1 tsp dried thyme • 2 cups chicken broth
• 1 (14-oz) can diced tomatoes • 1 cup uncooked long-grain white rice • Juice of 1 lemon • 1/2 cup feta cheese • Salt and pepper, to taste
DIRECTIONS 1. In a large skillet over medium heat, heat olive oil and sauté onion and garlic until softened. 2. Add chicken, oregano, and thyme and cook until the chicken is no longer pink, about 3–4 minutes. 3. Pour in chicken broth, diced tomatoes, and rice. Bring to a boil, then reduce heat to low and cover. Simmer for 15 minutes or until the rice is cooked through. 4. Stir in the lemon juice and feta cheese, then season with salt and pepper.
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