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Prevent the #1 Cause of Accidental Death

It’s better to keep a friend from falling than help him up.”


According to the National Center for Health Statistics approximately 16,000 seniors die from slip and falls every year.

And another 1.8 million older adults were treated in hospital emergency rooms for injuries resulting from slip and fall accidents.

Which makes falls hands down the leading cause of injury and accidental death for older Americans.

Hip fractures tend to be the most devastating of fall related injuries – usually resulting in long term hospital treatment, loss of independence and even death.

In reality were all at risk of falling at one point or another – but the risk of falling and your chances of sustaining an injury from the fall increase significantly with age.

Mostly due to decreased muscle and bone strength, reduced vision, impaired hearing, unsafe conditions at home and in the work place and loss of balance due in part to inactivity.

With nearly half of all the injuries sustained usually occurring in the home.

But fortunately there are steps you can take to avoid untimely falls and preserve your freedom and your and your good health for years to come.

Minimizing Your Risk…


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In the Kitchen:

  • Store heavy pots and pans in the lower cupboards.

  • Keep your kitchen floor clean and wax free.

  • Use a sturdy step stool or ladder to reach high places. Never stand on tables or chairs.

In the Living and Bedrooms:

  • Use couches and chairs that are high enough for you to get in and out of with ease.

  • Arrange all your furniture so that there is a clear wide aisle for walking.

  • Install night lights throughout your whole house.

  • Reduce clutter and get rid of any loose wires or cords.

In the Bathroom:

  • Install grab bars in your tub and toilet areas.

  • Use a rubber mat in the tub or shower.

  • Buy a tub or a shower that has a bath seat.

Navigating the Stairs:

* Make sure you have hand rails on both sides of the stairs.

* Install light switches at the top and bottom of your stair case.

* Keep your stairs free of clutter.

* Never rush when using the stairs.

Fall Proof Yourself:

Another smart way to prevent falls and reduce your chances of injury and death is to “fall proof” yourself.

And there’s a number of ways to accomplish this. The first is to have your hearing and vision checked on a regular basis so any problems you might have can get corrected before an accident can occur.

Another good idea is to discuss the medications you’re taking with your doctor of physician – some drugs can make you dizzy and off balance.

Lastly but certainly not least would be to start on an exercise program that will help you improve your balance, strength and flexibility.

Really ANY exercise will do – swimming, walking, biking pretty much anything that will help strengthen and tone your body.

But for my money nothing beats the martial arts. They’ll not only strengthen your body so it’s more resistant to the impact of a fall – but they’ll also increase your balance and flexibility making falls a lot less likely to occur in the first place.

However if Karate isn’t your thing there are a few select martial arts that are specifically geared towards low impact senior friendly self defense without all the hard core Bruce Lee type butt kicking you might expect from a contact sport.


An ancient Chinese martial art that focuses on harnessing the body’s vital internal energy, also called Qi. Qigong has been practiced for centuries throughout China as an indispensable tool to promote good health, fast healing, strong balance and perfect posture.

You probably won’t hear or read anything about Qigong from your doctor or any western medical texts. But in traditional Chinese medicine Qigong plays a huge role in promoting overall good health and healing.

And on top of that Qigong is a potent form of self defense, but don’t let that scare you. The slow paced low impact training is perfect for seniors or anyone with a pre-existing medical condition (like arthritis) that would otherwise keep them from training.


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Tai Chi:

Tai Chi’s primary focus is on slow methodical movement, breathing, self defense and different concentration exercises that teach you how to move the internal energy in your body.

By turning its focus to internal healing Tai Chi offers a broad range of health benefits, like improved balance, flexibility, posture, coordination, immune function and strength. And studies have shown that seniors who practice Tai Chi greatly reduce their risk of injury from falls.

But the best part about Tai Chi just like Qigong is you don’t have to be in good shape to get started. The majority of the students I’ve talked to that practice Tai Chi or Qigong were all well over 40, and a few were even in their 80’s!

So there’s no reason why you shouldn’t be able jump right in and hit the ground running. Hell, Doc didn’t stat his training in Jui-Jitsu until he was in his early 60’s.

The truth is falls can happen at anytime anywhere. There’s nothing we can really do insure were never going to take a spill.

But that doesn’t mean we can’t stack the cards in our favor.

Stay Healthy!


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