Prevent Falls by Building Strength, Mobility and Balance

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Feb 26, 2018

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Its that time of year when seniors must take extra precautions to avoid a fall. Dipping temperatures and inclement weather conditions increase the risk factors for fallsespeciallyin older adults. The good news is there are simple steps you can take to keep yourself safe!
Outside your home, make sure you have assistance when shoveling sidewalks and walkways. Lay adequate amounts of salt to prevent ice from forming. You can reduce your risk of falling by using assistive devices, such as a walker, cane, scooter or wheelchair. This is especially true when traveling over uneven surfaces, like a parking lot or driveway. Inside your home, you can avoid falling by securing loose carpet and clearing clutter around stairways and landings.

Falls are not always random incidents and often are attributed to undiagnosed medical conditions. Regular physician visits can provide testing to ensure side effects from medications, sensory impairments, walking with an unsteady gait, and the loss of sensation in feet due to poor circulation, diabetes, or other factors arent increasing your risk!

Most importantly, you can help to decrease the risk of falling by incorporating physical activity into your daily routine. Exercising helps strengthen social relationships, improve memory, prevents anxiety and depression, and reduces pain from chronic illnesses. An emphasis on strength, mobility and balance exercises are essential for sustaining an independent lifestyle.

What can you do to improve your strength, mobility and balance? Low impact aerobics and exercise classes are both excellent ways to build muscles, which improves your cardiovascular system by increasing your heart rate and breathing. And, dont forget to stretch! Stretching and flexibility exercises help your body move easily. Stretching prepares your muscles by warming-up and cooling down during your exercise regimens. Yoga sessions or Tai Chi classes provide strength training because they focus on isolating and developing different muscles.

Dont wait for a fall to occur. Be proactive and take steps to make your environment safer and your body stronger. Classes described above are available at local fitness centers and community centers. In addition, some senior living communities offer therapy and wellness programs that are free and open to the public. If you are unsure of your options, ask your doctor and family members for suggestions or referrals. Staying well translates to a longer, healthier life!

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Editors Note: This article was submitted by Michele Sheets. She is the Marketing Director at Senior Commons at Powder Mill Independent Living, Personal Care and Memory Care.

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How Meal Preparation Can Help Seniors Live Healthier, Happier Lives

As we grow older, many daily activities that were once simple can become more difficult, including preparing healthy meals. For seniors, proper nutrition is essential to maintain energy, supporting the immune system, managing chronic conditions, and staying independent. Thats why meal preparation isnt just a convenience, its a lifeline.Key Benefits of Meal Preparation for Seniors1. Ensures Balanced, Nutritious MealsHaving meals prepared in advance ensures that seniors are eating regularly and get the essential nutrients their bodies need. It prevents reliance on unhealthy processed foods or skipping meals altogether.2. Supports Chronic Condition ManagementMany seniors live with conditions like diabetes, high blood pressure, or heart disease. Proper meal planning allows for dietary restrictions to be met, helping control symptoms and reduce complications.3. Reduces the Risk of MalnutritionMalnutrition is a silent threat among older adults, especially those living alone. Meal preparation helps safeguard against this by promoting consistent, nourishing eating habits.4. Promotes Independence and DignitySeniors who struggle with cooking may feel frustrated or dependent. Having meals planned and readywhether through caregiver support or meal delivery servicesallows them to eat well without feeling like a burden.5. Encourages Social EngagementWhen meal prep includes shared cooking or mealtimes, it creates opportunities for connection. Eating with a companion improves mood, reduces loneliness, and often encourages better eating habits.6. Saves Energy and Prevents AccidentsShopping, standing at the stove, lifting pots, or cutting ingredients can be physically taxing and even dangerous. Meal preparation helps minimize fatigue and reduces the risk of falls or burns in the kitchen. Meal Preparation OptionsThere are several ways to incorporate meal prep into a seniors routine: Family or caregiver assistance for shopping, cooking, and portioning meals Meal delivery services that offer senior-friendly, diet-conscious options Community programs such as Meals on Wheels Group cooking sessions at senior centers that combine nutrition with social interaction Freezer meal prepping once a week or month to ensure ready-made meals are always available Meal preparation is about more than just food, its about health, safety, and quality of life. For seniors, having access to nutritious, well-planned meals means more energy, better health, fewer hospital visits, and the ability to stay independent longer.

Why Are Seniors at Greater Risk for Falls?

As we age, our bodies and minds go through a variety of changes, many of which can increase the likelihood of falling. For older adults, falls are not just a minor mishap; they can lead to serious injuries, loss of independence, and a lower quality of life. Understanding why seniors are more vulnerable to falls is the first step in creating safer environments and developing effective prevention strategies.The Aging Body and Increased Fall RiskSeveral age-related factors contribute to an increased risk of falls among seniors. These include physical, sensory, and cognitive changes that often occur gradually but can have a significant impact.1. Decreased Muscle Strength and FlexibilityWith age, muscles naturally weaken, and joints may become stiffer. This can reduce balance, coordination, and reaction time, making it harder to prevent a fall when tripping or slipping.2. Poor Balance and Gait ChangesChanges in the way a person walksoften due to arthritis, neurological conditions, or previous injuriescan lead to an unsteady gait. Seniors may shuffle their feet, walk slower, or have trouble lifting their legs, all of which increase fall risk.3. Vision DeclineVision plays a critical role in balance and spatial awareness. Conditions like glaucoma, cataracts, or macular degeneration make it difficult to judge distances, see steps clearly, or identify hazards in dim lighting.4. Hearing LossHearing is connected to balance. Inner ear problems or age-related hearing loss can lead to vertigo or dizziness, making it harder for seniors to stay upright.5. Chronic Health ConditionsMany seniors live with chronic diseases such as: Diabetes (which can cause nerve damage and numbness in the feet) Heart disease (leading to dizziness or fatigue) Parkinsons disease or Alzheimers (affecting movement, memory, and decision-making) These conditions can impair coordination and increase confusion, both of which heighten fall risk.6. Medication Side EffectsOlder adults often take multiple medications, which can interact and cause side effects such as dizziness, low blood pressure, drowsiness, or blurred visionall potential contributors to falls.7. Cognitive ImpairmentSeniors with dementia or other cognitive disorders may have poor judgment, forget to use walkers or canes, or become disoriented, all of which increase their chances of falling.8. Low Physical Activity LevelsWhen seniors become less active, muscles weaken and balance deteriorates. A sedentary lifestyle can quickly lead to frailty, making even routine movements more hazardous. What Can Be Done?Awareness is the first step. By understanding why seniors are more prone to falls, families, caregivers, and seniors themselves can take proactive steps such as: Regular balance and strength exercises Home safety modifications Routine vision and hearing checks Medication reviews with a doctor Use of mobility aids as needed   Falling doesnt have to be a normal part of aging. By recognizing the reasons behind increased fall risk in seniors, we can create supportive environments that promote confidence, mobility, and independence. With the right strategies in place, seniors can continue living full, active, and safe.

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        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 3968f797b22a9c6b17ff202289cdb425.php#85seniorsbb_db_dev1.44msselect * from `listingcontacts` where `listingcontacts`.`listingId` = 5187 and `listingcontacts`.`listingId` is not null and `type` = 'article' and `primary` = 1 limit 1
        Bindings
        • 0: 5187
        • 1: article
        • 2: 1
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/3968f797b22a9c6b17ff202289cdb425.php:85
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 3968f797b22a9c6b17ff202289cdb425.php#141seniorsbb_db_dev1.44msselect * from `listingattachment` where `listingattachment`.`listingId` = 5187 and `listingattachment`.`listingId` is not null and `type` = 'article' limit 1
        Bindings
        • 0: 5187
        • 1: article
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/3968f797b22a9c6b17ff202289cdb425.php:141
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 3968f797b22a9c6b17ff202289cdb425.php#146seniorsbb_db_dev1.52msselect * from `listingattachment` where `listingattachment`.`listingId` = 5187 and `listingattachment`.`listingId` is not null and `type` = 'article' limit 1
        Bindings
        • 0: 5187
        • 1: article
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/3968f797b22a9c6b17ff202289cdb425.php:146
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 3968f797b22a9c6b17ff202289cdb425.php#299seniorsbb_db_dev1.56msselect * from `listingattachment` where `listingattachment`.`listingId` = 15280 and `listingattachment`.`listingId` is not null and `type` = 'article' and `primary` = 1 limit 1
        Bindings
        • 0: 15280
        • 1: article
        • 2: 1
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/3968f797b22a9c6b17ff202289cdb425.php:299
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 3968f797b22a9c6b17ff202289cdb425.php#299seniorsbb_db_dev1.74msselect * from `listingattachment` where `listingattachment`.`listingId` = 15271 and `listingattachment`.`listingId` is not null and `type` = 'article' and `primary` = 1 limit 1
        Bindings
        • 0: 15271
        • 1: article
        • 2: 1
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/3968f797b22a9c6b17ff202289cdb425.php:299
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 3968f797b22a9c6b17ff202289cdb425.php#299seniorsbb_db_dev1.68msselect * from `listingattachment` where `listingattachment`.`listingId` = 15269 and `listingattachment`.`listingId` is not null and `type` = 'article' and `primary` = 1 limit 1
        Bindings
        • 0: 15269
        • 1: article
        • 2: 1
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/3968f797b22a9c6b17ff202289cdb425.php:299
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • 6162bf581736fa7f4e9b70a52a1034b4.php#2seniorsbb_db_dev1.69msselect * from `articles` where `articles`.`deleted_at` is null order by `id` desc limit 3
        Backtrace
        • var/www/html/sbb/shared/storage/framework/views/6162bf581736fa7f4e9b70a52a1034b4.php:2
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      App\Models\ArticleCategory
      10ArticleCategory.php#?
      App\Models\Article
      7Article.php#?
      App\Models\ListingAttachments
      3ListingAttachments.php#?
      App\Models\Category
      1Category.php#?
          ClearShow all
          Date ↕MethodURLData
          #12025-07-06 20:50:39GET/articles/prevent-falls-by-building-strength-mobility-and-balance41721