Avoid Falls and Stay on Your Feet–With a Little Help from Physical Therapy
Are you worried about falling and injuring yourself? Does limited mobility due to arthritis or another condition make you feel shaky? Balance challenges can certainly be difficult, but you do have options to improve your balance and stability!
One of the things we do at FYZICAL Therapy & Balance Centers is help people work on the spatial awareness and muscular strength crucial in addressing balance challenges. This is especially true for people with a high risk of falling, where improved balance could save you a trip to the hospital.
Want to learn more about the importance of good balance? Call to schedule an appointment today.
Why Should I Work on My Balance At All?
The older you get, the more important good balance becomes. Falls are one of the biggest threats to adults 65 years or older, causing millions of hospitalizations and emergency room visits every year.
While several factors contribute to this high fall risk–including age-related sensory and physical changes–you can do things to lessen your risk, and it’s never too early to get started! If you start working to improve your balance now, you’ll be in a better place as you age.
That said, there are other benefits to improving balance for younger people. A good sense of balance has a radiating effect on your overall fitness, helping to improve your posture and overall movement. You’ll be better able to catch yourself if you stumble or trip, and you might notice improvements in other physical activities, like running or playing sports.
How Can I Improve My Balance? Five Suggestions from Our Physical Therapists
Afraid You’ll Lose Your Footing? We’ve Got Your Back
The physical therapists at FYZICAL Therapy & Balance Centers specialize in movement and exercise. If you visit us for a balance assessment, we can design a customized treatment program that addresses your needs and abilities. For example…
- Dealing with persistent pain that makes walking difficult? We can guide you through a drug-free pain management program.
- Find most core exercises impossible? You’re not alone. Although activities like core planks have significant benefits, many beginners need to build up to them. We’ll show you core exercises that you can actually perform.
- Not sure how to challenge your balance? We’ll guide you through a progress balance training program, measuring your progress and increasing intensity as you go.
Don’t miss out on the benefits of good balance. Call us to request your balance assessment today!
True or False?
Test your knowledge about balance, fall prevention, and healthy movement!
1. Falls are one of the biggest health risks for adults over 65.
2. Walking regularly can help improve your balance and stability.
3. Core muscles help support your balance and posture.
4. Balance problems are always caused by weak muscles.
5. Physical therapists can assess balance issues and create personalized fall prevention programs.
Balance education provided by licensed physical therapists.
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ONE LEG BALANCE
Single-leg balance is essential for improving stability and walking (gait), as we briefly stand on one leg with every step. Strengthening this position can help reduce fall risk and improve confidence with movement.
Stand with your hands on the back of a chair, countertop, or wall for support. Slowly lift one foot so your weight is on the opposite leg. Keep your posture tall and steady. Hold for 20–30 seconds and gradually increase time as your balance improves.
2 Sets, 1 Rep (each side)
Materials Needed: Chair
Sets Completed: 0 / 2
Acai Smoothie Bowl
Refresh your day with this antioxidant-packed acai smoothie bowl loaded with berries, banana, and creamy Greek yogurt. It’s a delicious way to support energy, recovery, and overall wellness!
Ingredients
- 1 cup apple juice
- 1 large banana, sliced
- 1 1/2 cups frozen berries
- 1/2 cup vanilla Greek yogurt
- 1 tablespoon honey
- 1 frozen packet acai berry puree (100g)
- Optional toppings: granola, fresh berries, coconut flakes, chia seeds, sliced banana, or almonds
Instructions
- Place the apple juice, banana, frozen berries, yogurt, honey, and acai puree into a blender.
- Blend until the mixture is smooth and thoroughly combined.
- Pour the smoothie mixture evenly into 2 deep bowls.
- Arrange your favorite toppings over the smoothie bowls.
- Serve immediately and enjoy!
6 Tips for a Healthy Diet This Summer
Your diet affects many aspects of your well-being including your immune system, bone health, muscle function, inflammation and pain. Conditions including heart disease and diabetes are also impacted by dietary intake. In summer, it can be difficult to keep good nutrition at the forefront especially with barbeques and cookouts popping up everywhere you look! Here are 6 nutrition tips to help you maintain a healthy diet this season:
1. Swap out snacks for fruits and vegetables. Consume at least 5 portions of a variety of fruits and vegetables daily. If this sounds challenging, remember that fresh, frozen, canned, dried, or even juiced fruits and veggies are all options.
2. Replace steak with fish. Fish is a great source of protein and contains many vitamins and minerals. You should try to incorporate at least 2 servings of fish into your diet every week.
3. Reduce your saturated fat intake. Too much saturated fat can raise your blood cholesterol levels, increasing your risk of developing heart disease. Examples of food high in saturated fat includes fatty cuts of meat, sausages, butter, hard cheeses, cream, cakes and biscuits.
4. Cut down on sugary drinks. Drinks high in sugar contribute to obesity and tooth decay. Try opting for a cool, refreshing glass of water instead, or a tasty fruit smoothie!
5. Drink enough water. Proper hydration is always important, but even more so during hot weather. You should aim for 6 to 8 glasses of water a day.
6. Don’t skip breakfast. A healthy breakfast sets the tone for your day and gives you the energy you need to make it to lunch!
We hope these tips will help you navigate the season and prioritize your health this summer!
Share Your Success Story
Your journey to recovery is important to us, and we’re proud to have been a part of it! If FYZICAL Therapy & Balance Centers has helped you feel stronger, move better, or get back to doing what you love, we’d be honored if you shared your experience in a Google review. Your story could encourage someone else to take the first step toward healing!
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