Fall Prevention Awareness Week, Nov 1-7, 2021.
Osteofit’s response to COVID-19.
Dare we imagine life without the devastating impact of accidental trips and falls? Although we cannot prevent every fall there are steps that can be taken to reduce the injuries that can happen with these common occurrences such as head injuries and fractures.
The COVID-19 pandemic has had a negative impact in so many areas of our lives and ability to access structured physical activity programs is even more challenging. However, we have the capacity to independently incorporate effective movements in our daily lives that can make a difference. Here are some simple moves taken from the Osteofit program that we can do on our own:
- Sit up, grow taller, take deep slow breaths that expand the chest, improving lung capacity and activating core and back muscles that in turn improve posture. A simple action that mimics savouring your favourite aroma. Everybody can do it regardless of ability.
- Move your limbs while watching TV, take frequent movement breaks during screen time, stand up more often, stretch your arms out wide, reach up high.
- Sit down slowly, eventually doing so without holding onto the chair.
- Press your hands against a desk, the arms of your chair, or on your lap. Better yet, stand up and press your hands against a wall.
- It is amazing the muscles in your body that will awaken if you press your feet into the floor as if wanting to leave your footprints.
- Try taking bigger steps when you walk. Hold onto the kitchen counter and take some steps to the side then reach your leg behind you.
- Walk more briskly.
- If you are able, go up and down a few stairs. Hold onto the handrail.
- Practice our balance daily. Balance training can begin with sitting taller, away from the back of your chair. Lift one foot at a time while keeping a tall posture. Then progress gradually to standing activities when safe to do so.
- The key is to progress.
Note, these suggestions are not intended to replace prescribed therapeutic programs. Always move in a pain-free range of motion and consult your healthcare provider before becoming more active. These movements can be done seated.
Imagine what else can be achieved if we reallocate the millions of healthcare dollars that are spent as a result of falls, fractures and hospitalization!
So pause from your busy day, inhale deeply (smell the cookies) and take a big step forward in improving your health and wellness on this journey to reducing falls and fractures.
Note: a limited number of Osteofit and Get Up and Go! programs have resumed in some community and seniors’ centres. Contact your local recreation centre for more information.