Vim & Vigor - Spring 2018 - University of Virginia - 3

MAKE 1 CHANGE

BY KELLY CASEY

IMPROVING
IMPROVINGYOUR
YOURHEALTH
HEALTHDOESN'T
DOESN'THAVE
HAVETO
TOMEAN
MEANAADRAMATIC
DRAMATIC
MAKEOVER
TOTO
YOUR
DAILY
ROUTINE.
ALL
ITIT
TAKES
IS IS
ONE
SIMPLE
MAKEOVER
YOUR
DAILY
ROUTINE.
ALL
TAKES
ONE
SIMPLE
CHANGE
CHANGEAT
ATAATIME.
TIME.EVENTUALLY,
EVENTUALLY,THESE
THESECHANGES
CHANGESWILL
WILLADD
ADDUP
UP
TO AN OVERALL
IMPROVEMENT
YOUR HEALTH.
TO DRAMATIC
IMPROVEMENT
OF YOUROFHEALTH.

Maintain your
BALANCE
and your
INDEPENDENCE
We've all taken a tumble and hopefully suffered no
more than embarrassment. But as we age, falling down
becomes a serious threat to our health and independence.
Every second of every day in the U.S., an older adult
falls, making falls the No. 1 cause of injuries and deaths
from injury among older Americans.
Reduced muscle strength, inactivity and increased use
of prescription medications are risk factors for falls among
older Americans, says UVA geriatric specialist Laurie Archbald-Pannone, MD. She
recommends telling your provider if you've had a fall and discussing prescription
medications that may make you unsteady. Check your home for tripping hazards
(see "Hold On") and work toward improving strength.
As long as your healthcare provider approves, these balance-improving exercises*
require no equipment and can help keep you steady on your feet.

1

STORK LIFT Hold onto something for support (a chair or a wall) and raise
one leg off the ground. Bend it against the standing leg so you look like a
stork. Let go if you can, and hold the position for as long as possible. If you
can't let go at first, build up to it by first holding with one hand, then one finger.
Switch legs. Build up the amount of time you can balance on one leg before having
to grab onto something to regain your balance.

2
3

PHOTO BY GETTY IMAGES

BACK LEG RAISE Stand behind a sturdy chair, holding on for balance.
Tighten your core as you raise your right leg straight out behind you without bending your knee. Hold the position for a few seconds and then lower
your leg. Repeat 10 times for each leg. This will help strengthen your buttocks and
lower back.

HEEL-TO-TOE WALK Walk in a straight line by placing your feet one
in front of the other as you walk, touching the heel of the front foot to
the toes of the foot behind it. Take as many steps as you can. You can
hold your arms out for added balance.
*EXERCISES COURTESY OF BALDWIN PUBLISHING, INC.

How many
injuries are
caused by falls?
WEBSITE

Hold On
Make sure your home
is set up to prevent falls
with this handy checklist
at uvahealth.com/
preventfalls.

7

MILLION

among older Americans each year,
according to the Centers for
Disease Control and Prevention

S PRIN G 2 01 8

3


http://www.uvahealth.com/preventfalls http://www.uvahealth.com/preventfalls

Table of Contents for the Digital Edition of Vim & Vigor - Spring 2018 - University of Virginia

Contents
Vim & Vigor - Spring 2018 - University of Virginia - Cover1
Vim & Vigor - Spring 2018 - University of Virginia - Cover2
Vim & Vigor - Spring 2018 - University of Virginia - Contents
Vim & Vigor - Spring 2018 - University of Virginia - 2
Vim & Vigor - Spring 2018 - University of Virginia - 3
Vim & Vigor - Spring 2018 - University of Virginia - 4
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Vim & Vigor - Spring 2018 - University of Virginia - Cover3
Vim & Vigor - Spring 2018 - University of Virginia - Cover4
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