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Tai Chi and Qigong for Fall Prevention

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Tai Chi and Qigong for Fall Prevention

 

To prevent falls, you need good balance. The body’s balance system works through a constant process of position detection, feedback and adjustment using communication between the inner ear, eyes, muscles, joints and the brain.

In addition, to prevents falling, you need strength and strong muscles to support yourself to stay in balanced. You can achieve this through Tai Chi and Qigong exercises.

Tai Chi is the #1 doctor’s recommended exercise for balance improving. The slow, even, and smooth movements can build up your strength to control the steps and moves… that is vital for you to maintain your balance.

The Chinese refer to Tai Chi as “Moving Qigong”. It uses the Qi (energy) to move the body, and directs the Qi (energy) circulation. All this benefits your balance control.

The below information is a courtesy of the Eldercaredirectory.org:

Falling: A serious danger for seniors

Each year, one in three senior citizens falls.

For those 65 years and older, falls are the leading cause of death due to injury, and the most common cause of nonfatal injuries and hospital admissions for trauma.

In 2012, 2.4 million seniors were treated in the emergency room for nonfatal fall injuries, and more than 722,000 of those emergency room patients needed to be hospitalized for their injuries, and more than 21,000 senior citizens died from injuries suffered in accidental falls.

People age 75 years and older who fall are 4-5 times more likely to be admitted to a nursing home for a year or more.

People who are 85 and older are 4-5 times more likely to be injured in a fall than people 65-74.

Things You Can Do to Prevent Falls

Exercise Regularly

Studies have shown that engaging in regular physical activity that you enjoy, such as walking, swimming, or even dancing for 20 minutes three times per week, can help to keep your body and mind healthy and reduce your risk of falling.

Attending a supervised exercise program with other seniors is another good way to improve your overall physical and mental well being. Exercise programs for seniors that focus on building strength, endurance, balance, and flexibility will help reduce your risk of falling. Strength training and aerobic exercise have also been shown to improve memory and cognitive function and slow the development of age-related cognitive decline, which used to be considered an unavoidable side-effect of aging.

Tai Chi is an Asian martial art that has proven to be an excellent exercise for seniors to practice. Tai Chi is a low impact exercise that uses slow, graceful movements that help develop great balance, flexibility, stability, and strength, and is suitable for seniors that might find other forms of exercise too stressful or demanding.

For reasons that scientists do not fully understand, seniors who regularly attend Tai Chi classes are less likely to fall than seniors who practice other types of exercise, and they also enjoy a distinct improvement in their sense of well-being. Tai Chi classes are offered in almost every community and in many senior centers.

Pay Attention to Proper Nutrition

Make sure that you are eating a healthy and nutritious diet that supplies you with proper levels of necessary nutrients including calcium and vitamin-D which are crucial for keeping your bones and muscles healthy.

Studies have shown that seniors who take a daily supplement of calcium and 700 to 1000 units of vitamin D are less likely to fall than those who do not take the supplement.

You should always ask your doctor before starting to take any dietary supplement, because supplements can interfere or cause an adverse reaction with medications you may be taking.

Be Alert to Side-Effects from Your Medications

Medications, including over the counter as well as prescription medications, can have side effects that increase the risk of falling. You should be alert to any signs of dizziness or loss of balance or coordination that occurs when you take certain medications. If you notice any of these side-effects, you should review all of your medications with your doctor as soon as possible to see if any changes need to be made to your medication routine in order to reduce this risk.

Be Moderate in Your Intake of Alcohol

Although moderate consumption of alcohol, especially red wine, has been shown to have certain beneficial health effects, drinking more than 2 drinks per day increases the risk of falling, and should be avoided. Be especially careful not to mix alcohol with medications that you may be taking, because the combination of alcohol with certain medications can impair your coordination severely, and increase your risk of falling.

Pay Attention to Your Body’s Warning Signs

Many medical conditions can cause problems with dizziness, lack of balance or coordination, impair your ability to walk and stand, and increase the risk of falling. Talk to your doctor as soon as possible if you fall, have weakness in your legs, have any difficulty walking, or if you start to experience any other symptoms.

Take Care of Your Eyes

Have your eyes checked by an eye doctor at least once a year. Visual problems such as improper glasses or cataracts can greatly increase your risk of falling

Also ensure that you have adequate lighting in all areas inside and outside of your home. Use night lights and position lamps close to the bed, so that you won’t have to walk around in a dark room to turn on a light. Pay special attention to proper lighting in hallways and stairs.

Make Your Home Safe and Senior-Friendly

You should reduce or eliminate the hazards in your home that can lead to falls. Eliminate clutter in rooms and on floors, and securely fasten all carpeting, paying special attention to carpeting on stairs.

Eliminating hazards in the bathroom and making it as safe as possible should be a priority. You can install grab bars and rails in your bathrooms, paying special attention to showers and baths. Consider sitting on a chair or stool when taking a shower.

Consider Installing a Personal Emergency Response System

If you have the misfortune to be injured in a fall in your home, you may not be able to reach a phone to call for help, and when you are injured, the sooner you receive medical attention, the better off you will be.

A personal emergency response system can help you to get the vital help you need as quickly as possible. At the touch of a button on your transmitter, you can be connected to a live operator in seconds at any time, day or night.

 

Welcome to Sui’s Zoom Class starting December 28, 2020

The Zoom Online classes held every Monday, Wednesday, and Friday.

This course going to be 12 lessons or more and is $49.95 for the course.

There are three options to join this class:

  • Option #1: Pay in full at once for the whole course. You can join the class any time before, during, or after the course has started.

  • Option #2: If you prefer to pay for individual lessons, they are just $5 for each class. That might be easier for you just want to try it out to see if you want to continue or not.

  • Option #3: If you can’t afford the payment, I understand in these day’s situation. You are still welcome to join the class.

  • For everyone who wants to join the class, first, please register*, then send an email to [email protected] for payment instructions and to receive the zoom course access information.

Bonus for the course: With your purchase of the whole course, you will be entitled to have “FREE” access to this site 24/7 to review and practice the lessons* from the Zoom classes. In addition, you will also get the full access to the “Qigong Daily Stretch Routine course which we are going to practice at each classes.

* To register, go to this page: Login or Register. Click the blue bar on the upper left hand side that says “Login”, it will bring up a registration form for you to fill out.

* The lessons will be filmed and added to this website course. (You can go to other courses to see a sample lesson and the format.)

Contact me if you have any questions: [email protected]

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