Sky Lakes Medical Center | Live Smart | Summer 2020

SkyLakes.org | LIVE smart 3 Information in Live Smart comes from a wide range of medical experts. If you have any concerns or questions about specific content that may affect your health, please contact your health care provider. Models may be used in photos and illustrations. 2020 © Coffey Communications, Inc. All rights reserved. On the cover: A flower-filled meadow on a nearby mountain is an excellent early summer getaway for some outdoor relaxation. Remember to keep your skin safe with sunscreen. Itʼs all in the balance By Joyce Chadderdon, PT, DPT, NCS, Sky Lakes Outpatient Rehabilitation NEED A HAND? Call Sky Lakes Outpatient Therapy for more information about maintaining proper balance: 541-274-6406 . After being more sedentary during the winter months—and then observing Oregon’s COVID-19 physical distancing restrictions—it’s time to perform a quick balance check before resuming your favorite pastimes. Stand and be tested The Centers for Disease Control and Prevention’s Stopping Elderly Accidents, Deaths and Injuries (STEADI ) program recommends this simple test. Take it at home or with your doctor or physical therapist if you are unsure about your ability to safely perform the test. The goal for each step is 10 seconds if you are older than 65 and up to 60 seconds if you are younger, fit or more active. Note: If you cannot hold a position for 10 seconds without support or moving your feet, stop the test. Boost your balance Several muscle groups coordinate to help you keep your balance as you encounter challenges. Ankle. The muscles at the ankle joint work as shock absorbers to adjust to variations in the ground. Some exercises to improve your ankle balance are calf stretches, heel raises and heel-toe rocks. Hip. The hip muscles work to keep your balance on unstable surfaces. Exercises to improve your Stand with your feet side by side. Your time: Place the instep of one foot so it is touching the big toe of the other foot. Your time: Place one foot in front of the other, heel touching toe. Your time: Stand on one foot. Your time: Balance is defined as maintaining your center of gravity aligned over your base of support. That is, standing balance is keeping your head held upright over your shoulders, your shoulders aligned over your hips, and your hips lined up over your knees and ankles. hip stability to perform activities such as going up and down steps or stepping over an obstacle include marching in place and taking a single step out to the side or backward. To safely perform these exercises, stand by a counter top so you can use a hand on it to help steady yourself if needed. By spending 15 minutes twice a day on these exercises, you soon will be ready for activities that may challenge your balance, such as hiking on one of your favorite trails or getting in and out of your fishing boat. Step it up Dynamic balance includes the ability to take a quick step in any direction for balance recovery after a slip or trip. For more dynamic balance challenges, try returning to your favorite dance or Zumba class or getting back on the tennis or pickleball court. Sources: cdc.gov/steadi/materials.html; cdc.gov/ steadi/pdf/4-Stage_Balance_Test-print.pdf LIVE smart WELLNESS Smart The rainbow connection Vibrantveggiesand fresh fruits: Seewhat theircolorsmean page4 Need a house call? Virtualvisitsbringyourprovider toyour living room page7 Summer2020