ROCK STEADY Falls among older people have become so common that they are a recurrent theme in ads for medical alert devices, featuring frightened seniors alone after a fall.
An exercise program typically starts with three to five sessions every week for about eight weeks. A physical therapist will gradually introduce you to new exercises to help you learn to manage shifts in your base of support and center of gravity. Tackle Your Fear of Falling
The ability to keep one’s balance is an important predictor of well-being later in life. According to the Centers for Disease Control and Prevention, about 1 in 4 older adults report harmful falls each year. Deaths from falls among older adults have risen 60% in the last decade, and emergency department visits are up 20% in the same period.
Some examples include standing with your weight on one leg and your other leg raised to the side or behind. A tandem stance entails putting one heel right in front of the toe of the other foot. A sit-to-stand exercise requires simply standing up and sitting in a chair without using your hands. Squats serve the same purpose. A feet-apart exercise involves standing with your feet about shoulder- width apart and holding that stance for 10 to 30 seconds. After you’re comfortable doing those exercises, your therapist may ask you to do them with your eyes closed. To live your life without fear of falling, contact us for an assessment and helpful techniques to help you gain confidence and strength. A simple exercise program can significantly impact your outlook for a safe and active life!
Many older Americans’ lifestyles don’t include planned exercise of any kind. This habit is what allows older people’s sense of balance to decline. A skilled physical therapist can teach
seniors simple exercises that, if performed regularly, can make a big difference in safety and mobility. The goal is to improve confidence, core muscle strength, flexibility, and the ability to accurately process sensory information about the body’s position and posture.
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SUMMER CHICKEN SALAD Inspired by FoodNetwork.com
Ingredients
Directions
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3 boneless, skinless chicken breasts
1.
Place chicken in a large plastic bag and pound with a mallet to flatten to 1/4-inch thickness. Drizzle with olive oil and sprinkle with salt and pepper.
Salt and pepper
4 ears of corn, shucked
3 tbsp minced dill
2. Heat grill, then grill chicken on both sides for about 4 minutes per side; set aside to cool before slicing. 3. Grill corn until the kernels begin browning, turning regularly for even cooking. Use a knife to shave the kernels off. 4. In a bowl, mix all dressing ingredients until combined. 5. In a large bowl, combine corn, dill, celery, and onions, then stir in chicken and top with dressing and blueberries as desired. 6. Separate the head of butter lettuce into “cups” to fill with salad and enjoy!
3 stalks celery, finely diced 1 red onion, finely diced 1 1/2 cups blueberries 1 head of butter lettuce
Dressing •
3/4 cup crumbled feta cheese
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1/2 cup half and half 1/4 cup mayonnaise 1/4 cup sour cream
1 tsp sugar
Juice of 1 lemon
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