Spend golden years not worried about falls

Physical therapists recently released Senate minority leader Mitch McConnell from rehab after he tripped and fell this spring, causing a concussion and rib fracture. Falls like McConnell’s are not uncommon for older people.

Growing old gracefully can be a challenge. According to the Centers for Disease Control, 3 million adults 65 years and older, or 1 in 4 seniors, fall every year. These falls can be life-altering accidents.

CDC reports falls are the leading cause of injuryrelated deaths for seniors.

The CDC says 1 in 5 falls result in serious injuries such as head traumas, hip fractures, or other broken bones, like Sen. McConnell.

A 2022 study found not being able to stand on one leg for 10 seconds in mid-later life doubles the risk of death within 10 years.

BUT — falling isn’t an inevitable factor of aging. With five simple exercises, physical therapists at

Physical Therapy Central (PTC) are helping seniors age gracefully, reduce their risk of falling and maintain their independence.

“Our PTs offer easy, must-do exercises seniors can perform every day in their homes and neighborhoods to help lower their chances of taking a tumble,” says Janie Taylor, Regional CEO of PTC. “We see a lot of seniors in our clinics, and we not only help them recover from falls but also help them improve their balance and strength to stay strong and functional and prevent falls. If they can’t do some of these simple movements, we’re here to support them in improving their mobility, allowing them to age gracefully.”

Five Must-Do Exercises for Seniors!

(Attn. Gen Z and millennials: Share with your mother/grandmother and father/grandfather)

#1 – Everyday Deadlifts — It’s All in the Grip: Did you know grip strength is an indicator of overall health? Deadlifts are key to strengthening the back, leg, arms, and GRIP STRENGTH – and you don’t need to pump iron to get the benefits. No fancy or heavy exercise equipment is necessary. Seniors can use typical household items like a milk jug, a case of water, a duffle bag, or a laundry bin to perform the exercise — just remember to bend at the knees to lift.

If you don’t use it, you lose it! Remaining strong means not missing out on the joy of picking up grandchildren to hug them and doing daily household chores. Most people don’t realize that decreased grip strength is also a predictor of other health issues, including cardiovascular disease.

#2 – Chair Squats: Seniors can strengthen their leg muscles by practicing standing up from a chair hands-free or doing squats daily. It also makes other daily life activities easier, such as getting off the toilet or walking up and down the stairs.

#3 – Standing on One Leg: 40% of a person’s

Edmond series offers

Life Span vs. Health Span

This month’s Edmond Senior Education Series will be a presentation by Paul Rothwell, MD, a family medicine specialist with more than 40 years of experience caring for Oklahoma families. He owns Wellness and Longevity in Yukon.

The free education series will be April 18 at 1 p.m. in the north end of the Edmond Parks and Recreation Building, 2733 Marilyn Williams Dr. It is co-sponsored by VillagesOKC and Brain Builder Pros of Edmond.

Specializing in adjunctive care of cancer, autoimmune disorders, and anti-aging, Wellness and Longevity offers IV therapies for patients needing support for stress reduction, replacements of vital nutrients due to poor nutrition or gut health issues, or those just wanting a physical wellness “tune-up.” Our IV therapies are designed to restore vitality, balance, and health.

Dr. Rothwell is a fellow of the American Academy of Family Practice and board certified in functional medicine. He is also a published author and national lecturer on functional medicine, as well as an associate professor of family medicine at his alma mater, the University of Oklahoma College of Medicine. The learning session is free but registration is required. Go to https://www.villagesokc.org/events or call (405) 990-6637 to register.