Kootenai | Kootenai Health | Issue 2, 2018

Most people do not plan on falling, but unfortunately, falls are the No. 1 cause of injuries and deaths from injury among older Americans. According to the Centers for Disease Control and Prevention, 1 in 4 Americans age 65 and older falls each year, and nearly 2.8 million fall- related injuries are treated in emergency departments annually. Howcan I avoid falling? Exercise and balance programs are a great way to build strength, balance, flexibility and mobility while decreasing your risk of falling. Kootenai Health offers a free Balance and Fit class every Monday from 1 to 2 p.m. It is important to first consult with your health care provider before starting a training routine, and medical clearance is typically required prior to signing up for any exercise class. You can also take steps Wendy Ferguson, injury prevention coordinator Get strong and steady If you think you may be at risk for falls, talk with your primary care physician about starting a balance and fitness exercise routine. If you have questions about Kootenai’s Balance and Fit class, or if you’d like to join, call (208) 625-5722 . For other class options, see our class listings on page 23. Balance and Fit Ask the Expert in your daily life to prevent falls from occurring. These steps include consulting with your health care provider to identify any medications that may increase your risk for falling; making sure your home is safe by removing tripping hazards; increasing lighting; making stairs safe; and installing grab bars in key areas. Getting routine eye exams and making sure eyeglass prescriptions are current are also important. Finally, talk to family members and make sure everyone is doing their part to reduce falls. What are some exercises that canhelpkeepme fromfalling? A good exercise for balance is standing on one foot. This exercise is easily done with the help of a sturdy chair or an additional person. Start by standing on one foot behind a sturdy chair, holding on for balance. Lift one foot and hold the position for up to 10 seconds. Repeat this exercise 10 to 15 times. Switch legs and repeat 10 to 15 times. The sitting chest stretch is a good flexibility exercise and is also good for your posture. Start by sitting in a sturdy, armless chair. Keep your feet flat on the floor, shoulder-width apart. Then, hold your arms straight out from your sides at shoulder height, like an airplane. Slowly move your arms back, while squeezing your shoulder blades together. Stop when you feel a stretch or slight discomfort. Try to hold the position for 10 to 30 seconds and repeat at least three to five times. 22