Health Matters: Here's how to get 'ahead of the curve' no matter your age and reduce risk of falls
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Time seems to be suspended as we celebrate Christmas and New Year, and I certainly enjoyed my fill of eating, drinking and enjoying time with loved ones.
The festive period has come and gone, and normal life has resumed once again.
We begin to reflect on the year gone by and look ahead to 2023 with renewed optimism and hope – especially about dropping a pound or two after our festive over-indulgence, taking up new hobbies that we have always wanted to try or catching up with people we haven’t seen for a long time.
New Year’s Resolutions can be a great motivation at a time when many of us are struggling to get going again.
It is important that we set goals which are achievable and realistic; small and simple tasks which we can complete as we work our way to reaching our targets.
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No matter what age you are, it is important to think about your health and changes that will allow you to continue to keep active and stay connected to your local community. That can be an abstract concept sometimes; there is so much to consider when we talk about staying healthy.
Many of us may notice subtle changes in our bodies as time passes. We may need to start wearing glasses to help us read, and it may take us longer to recover from exercise. You may notice it takes you longer to get out of a chair or to get up off the floor – or that you take smaller steps when you are out for a walk.
Regular exercise is important for everyone, but it doesn’t have to be strenuous. Simple stretches, yoga, Tai Chi, and enjoying a walk are all good ways of maintaining our health and wellbeing.
The ADL LifeCurve is a tool which was developed by ADL Research and Newcastle University’s Institute for Ageing to map how age-related changes affect how we function. It is an evidence-based questionnaire which looks at 15 daily tasks, such as getting dressed or getting out of bed, and asks if you are able to complete them without support or assistance.
Your answers will chart your LifeCurve on a graph and this provides a helpful guide on where your physical health currently is.
Many people will be “ahead of the curve” and it is important for them to continue doing what they are doing to remain this way. Some people may be finding some limitations in what they can do, but the good thing is that once we know where a person is on their ageing journey, we can advise activities and services that will help them maintain, or improve, their current abilities.
One of the biggest impacts of growing older is the loss of muscle strength and balance.
On average over 30 per cent of us aged over 65 will fall over every year, and by the time we are over 80 the chances of this happening rises to over 50 per cent.
Falling can leave people distressed, anxious and mean you lose your confidence getting out and about and being active in your local community.
The good news is that there are several things you can do to reduce the risks of this happening to ensure that falling over and hurting yourself is not an inevitable part of getting older.
It is important to know that these answers are not set in stone; there are many activities and tasks you can complete to improve your balance and strengthen your muscles. You may have followed our ‘advent calendar’ on social media in the lead-up to Christmas which shared helpful tips on what you, your family and friends can do to help keep you strong. These are available to view on NHS Highland’s Facebook page.
Some of the best exercises you can do at home are the “Super 6”.
By doing these exercises three times a week, as well as a daily walk, you will begin to notice an improvement in balance and muscle strength. You can even try walking a little bit further around your house if it is too icy outside.
Over the next few months we will be posting other useful information about managing the risk of having a fall: how to eat for stronger bones, how technology can help and also how to ensure that your environment is as safe as it can be.
So if you’re thinking about what New Year’s resolutions you can set for 2023, why don’t you try to stay “ahead of the curve” by downloading the ADL LifeCurve app. You are in control of your ageing journey. How quickly things change is up to you.
Margaret Moss is NHS Highland’s associate director for allied health professionals.
