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Robyn's facts on falls prevention

Fall Prevention in Older Adults

I recently took an online webinar about falls prevention and learned some really key points when it comes to falling in older adults.

Whether you’re walking on the beach on unstable rocks, leaning over to get something that is out of reach, maneuvering around a cluttered room or trying to keep up with the grandkids, there is a risk of falling. 1 in 3 older adults in Canada fall every year which can lead to injury. 95% of hip fractures are due to falling and 78% of these falls are predictable. So how can we help reduce this risk of injury?? Well, if a majority of these falls are predictable, then they are also preventable!

The top 3 physical risk factors for falling are one’s strength, balance and gait (how you walk). These factors even come before age! Lucky for us, the top factors are things that we can

Of course, there are many other risk factors for falling including behaviours, your environment and socio-economic status. Just being aware of these factors can start to help us reduce the risks.

Injuries can have a major effect on us not only physically, but psychologically and emotionally. They can also affect our community with time off of work and increased medical care costs. Reducing falls and fall risks is a positive thing for everyone.

When thinking about balance and gait, a key part is posture. Learning proper posture and correct muscle activation is important to avoid compensation patterns and reduce the risk of injuries. Also, strength training doesn’t have to be intimidating. With the right coaching and environment, it can be fun and beneficial to your daily life.

If you are looking for some ways to help improve your posture and strength, or just review an activity program that you are already completing, come in and see a Kinesiologist for a consultation!




March Newsletter

Here's a link to our March Newsletter




Robyn's Exercise of the Week (November 19)

Need to work on stability for your golf swing or baseball or strengthen your core/obliques/abs?  Try the Transverse Chop!  The spine is most protected when we keep a neutral (S curve) spine and keep our shoulders in line with our hips.  

Transverse Chop with Cable

This is a great exercise for core rotational stability. It works in the transverse plane of movement which translates into our everyday functional activities. With proper technique it also works the obliques, glutes and shoulder stability muscles.

Start with the cable machine at about waist level. Facing the machine, hold the cable with tension on it. It is important to be able to maintain neutral spine (keeping your shoulders back and transverse abdominis engaged). Use your core and shoulders to pull the cable across the front of your body. Transfer your weight to your outside foot and continue pulling the cable, pushing it away from your body to the final position. Remember to pivot your feet and allow your back heel to come up to avoid rotation through your low back.

Complete 10-12 repetitions on BOTH sides.

Important points of this exercise:
- Maintaining neutral spine throughout the entire movement
- Do not round shoulders while pulling the cable or pushing it to the final position
- Pivot your feet and transfer weight from your inside foot to the outside foot (feet should not stay planted!)

To make it easier - try birddogs

To make it harder - try from different angles on a diagonal







Exercise of the week for Nov 8

Straight from Steve: the stability ball plank, dolphin kick, jackknife combo

Start with your elbows on the ball, directly under your shoulders.

Tighten your rectus and transverse abs (belly button towards spine) and make sure not to arch your low back.

Hold 30+ seconds or until you feel the burn starting.

Transition to the dolphin kick by rolling forward until both toes and hands touch the ground, and your lower stomach is on top of the ball.

Use your low back muscles to slowly lift both legs until you feel a strong contraction from your erector spinae (low back muscles).

Most of your weight will be held up by your hands, so ensure to keep a slight bend in your elbows to stabilize this movement.

After 15-20 reps, ‘walk’ your body out to the jackknife position and tighten your abs again before slowly pulling knees towards chest.

Slowly repeat as many reps as you can while focusing on engaging your abs, and keeping your shoulders strong while you jackknife.

This 3 exercise combo focuses on stabilizing and strengthening all areas of the core, and can be done in any room of the house.



Make Time for Fitness this Fall

With the most common excuse for not exercising being “I don’t have the time”, here’s some suggestions to eliminate the excuses

“Fail to plan… then plan to fail”

The best way to make time for exercise is to have a plan. Schedule exercise in your day timer or use a fitness tracking app on your phone and receive updates and reminders that will help you towards your goals. Spend 10-15 quality minutes once a week to plan your activities and begin the week successfully.

What are my priorities?

When was the last time you completed the 14th chore on your list? It’s time to take a look at the important aspects of your life, and see where exercise fits. Prioritizing health & fitness near the top of your daily to-do list will help you find the time to exercise when life gets in the way.

Limit screen time

Canadians watch about 30 hours of TV per week! Consider trading 30-60 of those minutes daily for a healthier, more active endeavor. When you do watch TV, become an active TV watcher by doing some body weight exercises (push ups, plank, squats) or stretches during commercial breaks.

Invest in your health

Putting some money on the line may provide you with the motivation you need to show up for activity. Sign up for a team sport, book some personal training sessions, or register for an athletic event you’ll have to train for. For young families, schedule a babysitter while you go for a hike or hit the climbing gym.

Socialize on the move

Next time a friend suggests meeting for food or drinks, counter with an active invitation. Grab a coffee and go for a walk or take a class together. Think outside the box; get the families together for trip to the mountains, or a bike ride. Build newer healthier habits with old friends!