Category: Physical health

Each year, an estimated 25% of adults aged 65 and older have a fall, putting them at risk for injury, hospitalization, and even death.

Here are a few tips you can take now to reduce your chances of having a dangerous fall.

1. Assess your fall risk. Falls are not a natural part of aging! Use NCOA’s Free Falls Check Up to see whether you are at risk. You can also create a fall prevention plan, get tips for talking to your healthcare provider, and learn more about fall risks.
2. Understand the particular fall risks in your home. This illustrated guide shows you common safety issues in each room of your home and provides tips for making your home safer. You can also make some simple, affordable home modifications like installing a shower seat in your bathtub or shower. (Need to borrow an item? Check out the items we offer free of charge in our Loan Closet! Our Helpline experts can also recommend local resources for decluttering your home.)
3. Understand the myths and facts around falls. Do you have osteoporosis? Read why regular exercise is essential for helping you prevent falls. Or, are you worried that using a cane or walker will limit your independence? Check out these 10 myths about falls and learn some steps you can take to prevent falls and enjoy better health.
4. Help loved ones and friends prevent falls in six easy steps. Read this guide with tips for talking to an older adult in your life about about their home environment and health. You can also share this simple checklist with them.
5. Learn how to fall. If a fall DOES happen, there are important steps you can take to minimize injury, including protecting your head and keeping your joints loose. When you are on the ground, don’t get up too quickly–take some deep breaths and determine whether you are hurt before moving again.

Did you know that, every year, a quarter of adults over the age of 65 will fall?

Falls can lead to injury, hospitalization, and death. In fact, 36 million people in the U.S. are hospitalized from falls each year, and 1 in every 5 falls results in an injury.

Here are some steps you can take to prevent falls and maintain your mobility:

1. Calculate your risk for falling. Women are more prone to falling than men, and a previous fall doubles your risk of doing so again. Take the National Council on Aging’s Free Falls Checkup to assess your risk and create a prevention plan.
2. Understand the facts about falling. Some people feel that falling is a normal part of aging–but that is far from the truth.  Others believe that muscle and strength deteriorate for good with older age, making falls inevitable. Read these 10 myths about falling to learn more and protect yourself.
3. Fall-proof your home. Falls often happen at home. Read these detailed instructions and diagrams with examples of how to make your home safer and prevent falls.
4. Learn what to do if you have a fall. If a fall does happen, don’t panic. Read these tips on how to assess yourself for injuries after a fall and how to help yourself get up safely.
5. Try exercise or physical therapy. Regular exercise boosts your strength, which is critical to preventing falls. Physical therapy can help with injuries, weakness, and imbalances in the body. Try an Around Town DC class in yoga, Zumba, or tai chi!

Each fall, the Centers for Disease Control and Prevention (CDC) urges everyone to get the flu vaccine. This year, due to the public health crisis, it’s especially important for adults 65 years or older, who account for 70% to 85% of flu-related hospitalizations and deaths and the majority of COVID-19 related deaths, to get the vaccine.

Research shows that flu shots, or flu vaccinations, reduce infection rates by 50% to 60%.  Among elders (age 65 to 74), in one study, flu vaccinations lowered flu-related hospitalizations by 61%.

Flu shots work by helping the body’s immune system develop antibodies that fight the flu before it becomes serious.  While the vaccine won’t cause someone to get the flu, it can cause temporary side effects, including fever and muscle pain.  The federal Centers for Disease Control and Prevention recommend that most adults and children receive an annual flu shot.  Exceptions include those with egg allergies and certain medical diagnoses.

In addition to getting vaccinated, older adults and caregivers can reduce their risk of getting the flu by healthy eating, avoiding close contact with those who are sick, and washing their hands regularly—especially before touching their own or someone else’s face.  Guidelines to prevent exposure to COVID-19 should also be followed.

Remember, Medicare and most health insurance policies cover the flu vaccine. To find a place that provides flu shots, go to the HealthMap Vaccine Finder.

As you’re spending a lot more time at home, you may find yourself sitting more idly, and focusing less on your physical fitness amid other concerns and responsibilities. Well, we’re here to tell you that although you may have current distractions, your physical fitness is important and can play a huge role in your ability to keep up with and tackle many other tasks. Top benefits include an increase in energy and endurance, improved sleep and mood, and reduction in stress and anxiety.

Fitness is so important to your overall health. But you may not know where to start. In honor of National Physical Fitness Month, we asked our fitness instructors to share their TOP two tips for helping you develop practices for your physical fitness. Please note that it is a best practice to consult with your primary care physician before beginning any new exercise or fitness program; these are general tips that may not align with everyone’s fitness level.

Here is what our instructors suggest.

Kathleen Gracenin, Rx. Move to Music Instructor

• TIP #1: Dance and move. Dancing improves brain function and boosts memory. Several studies have shown that dancing is linked to a reduced risk of dementia. In one study by researchers at the Albert Einstein College of Medicine, they found that dancing is associated with 76% reduced risk of dementia among the participants. So go and dance as if no one is watching!
• TIP #2: Shake. By shaking your body for 15 minutes, you can calm the body after a long day. Shaking activates the parasympathetic nervous system and signals the brain to calm, relax, and let go. Shaking also activates the lymphatic system, which helps release the toxins from your body. An extra tip is to remember to drink lots of water afterward. So, dance, shake, and drink water!

Shuchi Buch, Indian Dance Instructor

• TIP #1: Dance. Dance keeps a person mentally and physically healthy. An Indian dance saying goes, “Where your hand goes, your eyes go; where your eyes go, your mind goes; and where your mind goes, your heart goes.” Dance keeps people happy and physically healthy. Eat well, sleep well, and dance well.
• TIP #2: Breathe deep. Practicing deep breathing helps calm the body, mind, and spirit.

Normon Greene, Tai Chi Instructor

• TIP #1: Try Tai Chi movements. Tai Chi unlike qi gong, yoga, or other forms of exercise works heavily in remembering. While you are studying balance, flow, movement, relaxing, and purpose. The tai chi flow and movements all have meaning and your practice teaches you the benefits. At a time like this, staying fit is not only physical but also very much mental. Take time to practice for your “peace and mental health.” Practice. Practice. Practice.
• TIP #2: Make time for self-care. Taking time for you is beneficial to staying balanced and less stressed.

Bara Vaida, Yoga Instructor

• TIP #1: Exercise your spine daily. Try doing these spine movements every day by following these steps, or following along with the below video: While sitting, reach your arms overhead, and gently lean to your right. Come to center, with arms overhead. Then lean gently to your left. Next, take your left hand down to your right knee and place your right hand down near your right hip. Twist gently to your right. Unwind. Then take your right hand to your left knee and left hand near to your left hip and twist gently to the left. Unwind. Take your hands to either knee. Lift the top of your head toward the ceiling. From here, lift your chin toward the sky, draw your ribs forward a little, into a soft back bend. Next draw your chin towards your belly and round your spine a little. Draw your belly button in towards your spine. Come back to center. Through these movements, you will gently nourish your spine, a key to remaining physically fit.

• TIP #2: Focus on your breath. If you start to feel stressed about something, take a few seconds and say these words to yourself, three times: “breathe in, breathe out.” You’ll find yourself a little calmer. By focusing on your breath, you are on the path for staying physically fit!

You can practice all of these tips (and get even more guidance for your physical fitness journey) by joining our virtual sessions. We’re glad to offer you free, online Tai Chi, yoga, dance, Zumba, and other fitness and movement classes that you can do from home. Browse our fitness sessions and register here. Have questions about the fitness classes? Contact Lena Frumin at community@iona.org.