A Matter of Balance (AMOB) - April & May 2024

Aging comes with a variety of unique quirks, oddities, and issues, but falling and fall-related injuries are at the top of the list of concerns. In the United States, falls are the leading cause of fatal and non-fatal injuries. According to a compiled list of fall-related statistics by the National Council on Aging (2023), 1 in 4 Americans over age sixty-five fall every year. Additionally, every eleven seconds someone over age sixty-five is treated in the emergency room for fall-related injuries and every nineteen minutes someone dies from a fall-related injury. In other words, falls are responsible for more than 3 million ER visits and more than 32,000 deaths annually. The fear of falling can lead to reduced activities, physical health decline, social isolation, and depression.

Factors Contributing to Fall Risks:

• Physical Factors: Age-related changes in vision, balance, and muscle strength can increase the likelihood of falls. Chronic health conditions such as arthritis, osteoporosis, and Parkinson's disease can also impair mobility and balance, making individuals more susceptible to falls.
• Environmental Hazards: Cluttered living spaces, inadequate lighting, slippery floors, uneven surfaces, and lack of handrails or grab bars significantly contribute to fall risks. 
• Medications: Certain medications, particularly those that cause dizziness, drowsiness, or changes in blood pressure, can increase the risk of falls. 
• Lifestyle Factors: Sedentary behavior, lack of physical activity, and poor nutrition can weaken muscles, decrease bone density, and compromise overall health, thereby increasing susceptibility to falls. 

Falling, fall-related injuries, and a fear of falling do not have to be a guaranteed part of aging. Falls can be avoided through lifestyle changes and participation in evidence-based fall prevention programs. A Matter of Balance (AMOB), an eight-session evidence-based fall prevention program, has been specifically designed to help seniors aged sixty and older reduce their fear of falling and increase activity levels. Many older adults who develop this fear often limit their activities, which can result in physical weakness, making the risk of falling even greater. Activities are conducted in two-hour sessions once a week over an eight-week period. AMOB addresses physical, environmental, medical, and lifestyle factors associated with falling along with introducing evidence-based exercises. Attending an AMOB course significantly reduces the risk of falls and helps improve quality of life for aging individuals. 

Rains County AgriLife is hosting A Matter of Balance. This eight-session program will be held every Monday from 10:00 am -12:00 noon, April 1st through May 20th at the Rains County AgriLife Extension office, 410 Tawakoni, Emory, Texas 75440.  Please join us if you are concerned about falls, have fallen in the past, have restricted your activities due to falling concerns, or have an interest in improving balance, flexibility, and strength. 

If you or someone you love has experienced a fall or has a fear of falling, call the Rains County AgriLife Extension office at (903) 473-4580 to reserve your spot. Space is limited. This program is open to all and is free of charge.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

A Matter of Balance (AMOB) - April & May 2024

 

Finding Our Feet Podcast

We are just two 40-soemthing moms looking to get healthy and maybe run a few miles. Hosted by Texas A&M AgriLife Extension FCH Agents, Bethany Arie and Sarah Latham, this lighthearted podcast may be just what you are needing. So, if you are looking for a little extra motivation to help you get (or stay) in shape, join us for a weekly look into our fitness journey. 

Available on Apple Podcast, Anchor, and Spotify... Simply search Finding Our Feet. 

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Importance of Flexibility

How often do you think about your flexibility?  Many never think about it and therefore they probably underestimate the importance of flexibility.  Flexibility has many benefits to almost every age group and these benefits become even more important as we age.

As we get older our muscles lose strength and size, both of which can negatively affect our range of motion.  Limited range of motion can put an additional strain on your joints and lead to overall stiffness.  When your body loses its elasticity, it tightens up.  Once our body becomes tight it can lead to more aches, pains, and possibly more accidents.

How do you know if you are flexible?  A good test of flexibility is if you can stand with your legs straight and touch your toes you have a decent range of motion.  If you find that you are not able to touch your toes, you may want to consider doing some activities that will improve your flexibility.

Stretching regularly is very important in maintaining flexibility. You may do some simple stretches while you are at your desk or watching television (you can find a simple top to bottom stretching guide here.  It is important to remember not to do to much with cold muscles.  Growing up, we stretched before we worked out; however, we known know you should only do deep stretches on warm muscles.  Warm muscles (muscles that have been moving) are not as prone to injury as cold muscles (muscles that have not been moving). You can warm up your muscles by walking a few laps and then slowly incorporating movements that increase your heart rate.  If you have a regular exercise regimen, make sure you incorporate stretching into your activities once your muscles are warm.  Improving flexibility can have a positive impact in a relatively short period of time.

Like with any activity, be careful.  If you do too much too quickly you can injury yourself and end up worse off than before you began.  Remember, muscles stretch best when they are warm and stretching cold muscles can lead to pulls and strains, so make sure you take time to warm up before you stretch out.

I often reference the benefits of walking.  Walking is an effective activity to help improve your overall well-being as well as flexibility.  If you are interested in a beginner walking program, I will be hosting a Walk and Talk group that will meet at 8:30 am every Friday morning in September. This group will introduce participants to various low-impact physical activities and nutrition tips.  For additional information or to register, please contact the Hunt County Extension office.

As always, if you have questions, concerns, or just want to chat, please feel free to come by the Hunt County Extension office, 2217 Washington Street, Greenville, Texas, 75401, call (903) 455-9885, or email Sarah.Latham@ag.tamu.edu. Make sure to like our page on Facebook!

**Just in case you missed the link to the stretching guide, click here.**