Issue link: https://imageup.uberflip.com/i/1500273
By Ken Krueger (ERT Member & American Red Cross Instructor) SERT attempts to have OHCC prepared for any emergency like an earthquake. We also care about preventing problems. Safety is our first name — Safety Emergency Response Team! Falling is a major problem for seniors. Falling can result in many bad outcomes: from hurt body parts to death. You can prevent falling by practicing balance and strengthening your muscles, especially below your shoulders, and doing eye exercises. If you lose your balance for any reason, you have a better chance of regaining it if you have strong muscles. Many people fall because they are not paying attention to where they are going. Eye exercises can help you focus on where you are going. Balance: Focus on one spot in front of you, while doing each of these. When you begin, stand next to something you can hold onto if you lose your balance. • Single leg balance with/without weights: standing one leg up, hold weights at right shoulder lift, then down, then left shoulder. Build up to 60 sec. • Forward "T": standing, balance on one leg, hands on hips, slowly tilt body forward while extending the other leg backward, return to standing, then do the other leg. Strength: • Sit ups or bicycle crunches. • Jackknife: on back, straight arms overhead, raise arms and straight legs into jackknife position, then back down. • Push ups: do both with elbows wide and close to your body; may be done from the knees (easier), or your feet higher than body (harder). • Squats: Stand with arms at side/overhead, feet just wider than shoulders, hands at side or prayer position, head and chin up; bend like you are sitting in a chair; knees should be straight ahead; stop when thighs are parallel with ground or less, one to two seconds down, return to starting position. • Bridges: lying on your back, feet close to hips, double leg, or single leg extended even with the knee, lift your hips off the ground as high as possible, hold two seconds, drop. • Bird Dogs: on hands and knees, knees under hips, arms under shoulders, extend opposite arm and leg alternately, returning to starting position each time. Pause two seconds or more in extension. Eye Exercises: • Isometrics • Facing forward, move eyes to each side and diagonally and hold each position five seconds • Eye Spirals: focus on your fingertip while moving it in spirals from small to big; Close and far from arm's length to nose and back; going in and out; 30 seconds each spiral. Whenever you exercise, stretch, or just think of it anytime during the day, please take deep, diaphragmatic breaths (fill your stomach, then chest with air). Don't forget to exhale completely because that is stale air sitting at the bottom of your lungs. Oxygen is the primary nutrient, then water, and lastly food. It will give you more energy and help your brain too. Stay safe out there! 6 | OHCC LIVING | JUNE 2023 | Physical Safety for OHCC Residents