Strengthen Your Knees: 9 Easy Ways to Conquer the ‘Fear of Falling’

Bones provide structural support and mobility to our bodies. They safeguard our brain, heart, and other vital organs against dangers. However, as we age, they are more likely to get brittle – if not given the right nutrition. 

A break might lead to more significant issues for older individuals, such as a trip to the hospital, injury, or even incapacity. Even among those who have never fallen, the fear of falling grows increasingly especially for seniors. It may cause seniors to avoid activities like going out for a walk, exercising, and even socialising.

It may sound challenging but don’t let a fear of falling prevent you from enjoying what your life has to offer. You may be able to reduce your chances of falling if you maintain good overall health and practices. 

Here are some tips to help you avoid broken bones and injuries:

1. Exert Efforts to Exercise.

Make a personalised exercise routine for yourself. It also aids in the flexibility of your muscles, joints, tendons, and ligaments. Mild weight-bearing activities like walking or climbing stairs can help decrease osteoporosis bone loss.

2. Examine Your Eyes and Ears.

Even little changes in vision and hearing can lead you to lose your balance. Take your time getting adjusted to your new spectacles or contact lenses. When you need glasses or contacts, always wear them. If you wear a hearing aid, make sure it fits properly.

3. Double-check Your Dose.

Check the adverse effects of any medication you’re taking. If a medicine makes you drowsy or disoriented, tell your doctor or pharmacist right away.

4. Ban the Beer Bottles. 

Drinking alcohol can impact your balance and reflexes even in little amounts. Based on studies, alcohol consumption increases the risk of hip fractures in older persons. 

5. Stand Up Slow.

If you get up too soon, your blood pressure will plummet. This may make you feel unsteady. Check your blood pressure while lying down and standing up.

6. Allow Yourself to Use ‘Assistants’.

Falls can be avoided by using canes and walkers properly. This is especially critical when going into unfamiliar territory or on uneven walkways.

7. Wear Shoes with Non-Skid Soles.

It is critical that the soles are not excessively thin or thick. Wear socks or shoes and slippers with smooth soles when walking on stairs or floors.

8. Beware of the Wet.

Walking on icy or wet pavements? They can be really slick! Sand or salt should be sprinkled on icy surfaces near your front or back entrance.

9. A Rest Will Do the Rest.

Take deep breaths, naps, and enough sleep through the night. In this way, you are not likely to fall since you are not tired.

Your bone strength matters. You can optimise it by getting adequate calcium and vitamin D can help them grow stronger. Physical activity is also a must, although difficult for some, at least 150 minutes of walk or light exercise per week can make a big difference. 

Quitting smoking and restricting alcohol consumption, both of which can reduce bone mass and increase the risk of fractures, are other approaches to preserving bone health. Maintaining a healthy weight will also greatly contribute as being underweight increases the risk of bone breakage and loss. 

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