The Ground Test: Why It Matters More Than You Think

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Imagine this: you’re at home, and something rolls under the couch. You kneel down to grab it, but when it’s time to get back up, it feels harder than it used to. Sound familiar? For many people, getting up and down from the ground isn’t something we think about—until the day we realize it’s a challenge. But here’s the truth: this simple movement is one of the most powerful tools we have for staying independent and preventing falls. Why It’s So Important Falls happen—even to healthy, active people. The difference comes down to how safely and confidently you can get up…

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The Importance of Foot Health for your Balance

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Feet play a critical role in balance, mobility, and overall stability, especially as we age. Here’s why they matter so much—and how they can impact balance: 1. Foundation of the Body Feet are literally our foundation. Each foot has 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments, all working together to support movement and posture. When something’s off—sensation, pain, other abnormalities—it can affect everything from the knees to the hips and back, throwing off balance. 2. Sensory Feedback and Proprioception Feet have a high concentration of nerve endings that provide sensory feedback to the brain about body position—this…

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Spring Better Your Balance Challenge

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Here is the PDF of the Spring balance challenge. You can print it yourself, I can print it out for you or you can get a copy at the Perinton Rec Center and Pittsford Senior Center. I have also made a video with demonstrations of the exercises and the link for that is here: https://youtu.be/0rr4IophTmk?si=ai3Jeqx9avHjeCQE If you have any questions please let me know! If you would like ways to make it a little less challenging or more challenging please let me know and I'd be happy to accommodate. Have fun with it and get ready for all the nice…

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Your Grip Strength Can Tell More About You Than You May Realize

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I’m sure grip strength is not something you think about everyday, I definitely don’t. I think we may only think about it when we have trouble opening a jar (or maybe that’s just me). If you do think about it and work on it then that is fabulous! If not, here are some reasons why it is important to maintain and/or improve good grip strength. Grip strength is a good marker for how well you are aging. People who have good grip strength age more slowly compared to those with weak grip strength which tends to lead to more frailty. …

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How to Avoid Slips and Falls This Winter

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Winter is here which means snow and ice and being indoors more. Here are my tips to prevent slipping, tripping or falling this winter.  When getting out of the car plant both feet and hang onto the door before starting to walk to make sure you have your balance and that it isn’t slippery Dress warmly - cold muscles tense up which affects balance and can cause a fall - also being warm decreases joint stiffness Wear shoes with good traction, even if it is just for a very short distance Wear clothes that fit well - if they are…

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Home Safety Tips to Prevent a Fall

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Did you know that most falls happen in the home? There are ways to make your home more safe to decrease your risk of falling.  Here are some tips to prevent falls in your home.  1) Avoid having cords or wires on the ground or in an area where you have to walk around or over them 2) De-clutter! Avoid having clutter around, the less tripping hazards the better off you will be 3) Have proper lighting- keep spare light bulbs at your house and in an easily accessible place. Is there a light close to your bed? It is…

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Fall Prevention Awareness Week

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It is Fall Prevention Awareness Week! Fall prevention is so important, so let’s talk about it. Did you know that if you have fallen in the past year you are at risk for falling again? Did you know that even if you haven’t fallen but have a fear of falling that also increases your risk of falling? The good news is that falling is not a normal part of aging and there are ways to prevent and modify risk factors for falling. Here are some things to think about during fall prevention week: Have you had your eyes checked recently…

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Why Posture Matters

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Did your mother ever tell you to stand up tall or sit up straight? Well, she was right if she did nag you about your posture. Posture matters! Poor posture can lead to neck, shoulder, and back pain. Exercising with poor posture can increase risk of injury and cause more harm than good. Poor posture can also decrease your balance and increase risk of falling. Good posture allows you to stay active longer, have a more youthful appearance, increases your energy level and improves balance. It also decreases risk of falling, strengthens core muscles, improves blood flow, increases confidence and…

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