Fall is a beautiful time of the year. The weather is cooling and it’s a perfect time for you to be out walking among those brightly colored falling leaves. Oh, what’s that you say? You’re afraid to go out because you’re afraid of falling yourself?
Well, let’s talk about some of the things you can do to help you overcome that fear, and prepare you for a safe, fall-free walk.
MINDFULNESS AS A TOOL FOR PREVENTING FALLS.
Being nervous about falling can actually limit your ability to have the balance and control it needs to keep you on your feet. Negative thoughts and feelings can negatively affect your body’s ability to function optimally.
So, your first strategy for preventing a fall is to practice being mindful, or aware of what’s going on inside your body, mind, and surroundings.
Take a few moments now to become mindful of any fears or concerns about falling – and breathe! You heard me right – Breathe! That is your first strategy as you prepare to walk outside on a beautiful Fall day. (We’ll talk a little further down in this article about physical activities you can do to increase your strength and balance, which are also critical elements for safer walking.)
SELF-TALK STRATEGIES FOR CONFIDENCE
I tell several stories in my book, Aging Safely, Wisely, and Well (The Book – Thera Fitness) that demonstrate the impact our thoughts have on how we move through life, including our ability to walk with confidence. One of my favorites is about a very senior lady, who had had surgery for a fractured hip. She was wheeled into the physical therapy gym, essentially screaming, “I can’t. I can’t. I can’t . . .” It wasn’t until I managed to get the words “I’ll try” out of her that she not only stood in the parallel bars, but actually walked their full length, turned, walked back to her chair, turned and sat down. Now there’s a lesson for you!
Here’s a self-talk expression for you to try: “I am tall, strong, and confident.” It doesn’t matter how you really feel. Just say those words out loud, or to yourself and see what happens!
Part of your ability to age well and avoid a fall may involve adjusting your attitude to one that is positive. Increasing your confidence can often increase your ability to accomplish almost anything!
STAND TALL – PREVENT A FALL
Now let’s talk about more steps you can take on your road to preventing falls. One of them is to manage your postural Alignment, which happens to be the A in The ABC Mind-Body System. The other components are Breathing and Centering. (“Confidence” might fit in there, as well.)
Why is good posture and standing tall helpful in preventing falls? Well, think of children’s blocks. When several are placed one on top of the other and centered, they are balanced and will not topple.
However, if that top block, your head, for example, is positioned too far forward, it will fall. The only reason your head doesn’t fall off your trunk is because of the muscles that hold it on! That’s why I encourage you to use your best postural alignment, whatever you are doing, but especially as you are walking. That will be part of your aging safely, wisely, and well that I always talk about.
TRY THIS . . .
Here is an activity that will help develop your leg and trunk strength, as well as your balance skills:
Sit-Stand-Sit: This activity that most of us have to do throughout the day is one of the best for developing the strength that your legs and trunk need for safe, efficient getting around. If you have weakness in your legs, start in the standing position next to a sturdy chair. Slowly begin to lower yourself down onto it, but stop before you’re about to plop down. Return to a straight standing position. Repeat this activity as you have to sit and stand during your day. Ideally you want to sit and stand with control, without needing to hold anything for support. But don’t push it! Your safety is most important.2.
Finally – If your strength and balance aren’t up to par, don’t be ashamed or afraid to use an assistive device. It could keep you from having that dreaded fall. And, if you are afraid it will make you look old, do what I used to tell my own mom, “Use it with panache!” My mother held herself tall and looked very elegant as she would parade with her walker. It’s that positive attitude thing again! If you’d like more tips, tricks and strategies for aging safely, wisely, and well, check out my book – or reach out through the contact me page on the website: Age-defying Fitness, Function & Well-being
