Weekly News via Email
   Set as homepage | Add to favorites | Customer Service | Subscribe Now | Place an Ad | Contact Us | Sitemap Sunday, 04.20.2014
Classifieds
News Archive
Su Mo Tu We Th Fr Sa
 1  2
 3  4  5  6  7  8  9
 10  11  12  13  14  15  16
 17  18  19  20  21  22  23
 24  25  26  27  28  29  30
Online Extras
Site Services
Around Bend
Outdoor Fun
Travel Info
Shop Local




Members Of



Poll: Today's Live Poll
Email to a friend | Print this | PDF version | Comments (0 posted) 
  Blogger |   del.icio.us |   digg |   newsvine

Jun 15,2007
Senior Advice: Avoid bad breaks with planning, exercise
by Doug Mayberry

Q: As I am now in my 70s, I am greatly concerned about the possibility of my falling and breaking something. It's my major fear.

I occasionally slip, but I have been lucky and picked myself up unhurt. Are there some simple guidelines to prepare myself?

A: Yes, you need to pursue all the preventive options available because the results can affect your life greatly.

The really big secret to longevity is action, action, action. Don't sit watching the soaps or reading too long. By keeping your body active and mind clear, you have a better chance of not falling.

Maintain a "must do" exercise program and watch your weight. Strengthen your ankle muscles by sitting in a chair and holding one leg at a time straight out, and then pull one foot back toward your body as far as you can. Hold the position for 20 seconds. Next, do the other foot. Repeat these movements 10 times.

In the event of a fall, some experts recommend you try not to tense up and not grab something to keep yourself from falling, which is the natural thing to do. Tense muscles put the force of our fall on your hips and elbows. Protect your head by bringing both hands to your head and tucking in your chin. Bend your knees as much as possible. Practicing this technique could be helpful.

Another strengthening option is to sit in a chair and stick your legs straight out. Begin by bringing one leg up and drawing it toward your body as much as possible. Do each leg 10 times and then switch to your other leg to repeat the exercise. Next, using the same method, simply rotate each leg separately both clockwise and counter-clockwise as many times as you can.

Help is available. Other techniques are taught at many senior centers and some hospitals and colleges. By learning to anticipate, to accident-proof your home with plenty of night lights, not using scatter rugs or waxing floors, and using your bed and other furniture to support you when you move are good choices. Activated electronic necklaces can he obtained if you are concerned with your inability to make an emergency call, if need be. They are a little pricey, but could be a wise investment.

Make sure you have let your doctor know you have taken a few tumbles. Doctors have the experience to alert you of what you need to do before it happens again.

Q: I am a person who tries to be prompt. My family taught me to do so, and I feel a lot of stress when I am late. I depend on a good friend and public transportation. Sometimes I do arrive late because of the scheduling.

Can you help?

A: Try to relax and enjoy the ride. The availability of cell phones has changed many routines. Many busy young families simply over-schedule themselves by necessity. If a cell phone is available it is not necessary to make advance plans. Phones also make supermarket shopping easy without a list! Let the person making appointments know you cannot always control your arrival. No doubt they will be cooperative.

Choose the early bird mental attitude. Schedule yourself 15 or 20 minutes ahead of your appointment. Ask your friend to pick you up early. Frequently, as we all experience, we have to wait. Relax and make use of your extra time by carrying a notebook, letter-writing materials, a book, or your unread magazine. Implementing these techniques should help alleviate your concerns.

Doug Mayberry lives in a retirement community in Southern California. Send your questions to him at deardoug@msn.com or write to him at P.O. Box 2649, Carlsbad, CA 92018.

© Copley News Service

930 times read

Related news

Tips for Improving Posture by Dr._Michael_Tobey posted on Jun 15,2006

Fitness Forum: Hip stretch counteracts excessive sitting by Copley News Service posted on Jan 26,2007

Senior Advice: Make your grandson's visit memorable by Doug_Mayberry posted on Sep 07,2007


Did you enjoy this article? Rating: 5.00Rating: 5.00Rating: 5.00Rating: 5.00Rating: 5.00 (total 50 votes)

Market Information
Breaking News
Most Popular
Most Commented
Featured Columnist
Horoscope Guide
Aquarius Aquarius Libra Libra
Aries Aries Pisces Pisces
Cancer Cancer Sagittarius Sagittarius
Capricorn Capricorn Scorpio Scorpio
Gemini Gemini Taurus Taurus
Leo Leo Virgo Virgo
Local Attractions
Bend Visitors & Convention Bureau
Bend Visitors & Convention Bureau

Mt. Bachelor Resort
Mt. Bachelor Resort

Les Schwab Ampitheater
Les Schwab Ampitheater

Deschutes County Fairgrounds
Deschutes County
Fairgrounds

Tower Theatre
Tower Theatre

The High Desert Museum

Advertisements



Deschutes County

Google  
  Web    BendWeekly.com
© 2006 Bend Weekly News
A .Com Endeavors, Inc. Company.
All Rights Reserved. Terms under
which this service is provided to you.
Please read our Privacy Policy. Contact us.
Bend Weekly News & Event Guide Online
   Save the Net
Advertisement
External sites open in new window,
not endorsed by BendWeekly.com
Subscribe in NewsGator Online
Add to Google Add to MSN Add to My AOL
What are RSS headlines?