Tony Duke is a physical activity trainer and consultant for the health and social care sector and is a GP Exercise Referral Consultant. He and his wife Zoe manage Vitalyz Limited, working in the health and social care sector throughout the UK.
Vitalyz Limited St Croix 37 Preston Road Portsmouth PO2 7JT www.vitalyz.co.uk, info@vitalyz.co.uk
Approximately a third of people over 65 experience a fall and lead to hospital admission (according to Help the Aged). Of course, on a positive note, this means that two thirds do not, but it doesn't hurt to be aware of potential risks, does it?
Why wait to have a fall? It's easy, and not expensive, to take a few positive steps to improve your balance and mobility and it can even be fun.
Tony's basic tips for improving balance and avoiding falls
1. Buy a can of soup - but don't open it!
2. Practical footwear can be uninteresting but wearing trainers can make it easier to keep your balance.
3. If possible, try and get out in the fresh air and walk somewhere different e.g. on the pavement or grass. If you only ever walk around your home, you can become complacent and forget what it feels like to walk on a more challenging surface.
4. Eye tests are free so if you are over 60, why not book a check-up?
5. Make sure the lighting is good in your home, so you can see any obstacles.
6. Try and perform some form of exercise, a lot can even be achieved in your own chair and as the old saying goes: use it or lose it.
Oh yes, the soup.
Sit comfortably in a chair and carefully place the can on the floor, on its side.
Remove your footwear and gently 'roll' the can under the arch of one foot.
Stretch your foot forwards so your toes try to reach the floor, then bring your heel back as far as possible - keeping the can in place all the time.
Do this for a few minutes and repeat with the other foot.
This is a simple way of strengthening the muscles of the feet and heels and even gets your knees and hips moving, all of which helps you to improve your balance
This exercise can be repeated at any time, even with friends and if you work up an appetite - you can eat the soup!
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