WAT! Adult - Diabetes Edition - Week 3 Newsletter

Week 3 Topic: Balance and Fall Prevention

Building upon last week’s topic, we will dive a little deeper and provide information and tips on balance and fall prevention. As you continue with your physical activity journey, it is crucial to incorporate balance training into your week. Balance training reduces falls among older adults, improves poster stability, and reduces the risk of lower-extremity injuries, such as knee and ankle injuries. We hope you can avoid any preventable setbacks and do that by incorporating intentional and beneficial balancing exercises.

Physical Activity Tips: 

As you plan for the week, think about different times in the day where you can do 1 or 2 balance exercises. Balance exercises can be done during an exercise routine or throughout your day. As you get more comfortable with the activity and your balance starts to increase, challenge yourself. Here are important tips to consider:

• Consult with your physician and review medication before starting your balance exercises. Some medicines can cause dizziness and sedation.
• When exercising at home, remove tripping hazards and increase lighting.
• Lower body strength exercises can improve your balance.
• Improve your balance progress with each activity. For example, hold onto a chair for support. To increase progression, challenge yourself, grab the chair with only one hand, then hold on with one finger, and then no hands.

Here is a resource with multiple worksheets to help talk with your health care provider: 

Talking With Your Doctor Worksheets – National Institute on Aging

For more tips on balance and fall prevention, click here – National Institute on Aging 

Healthy Eating Tips: 

Physical activity is one way to help combat preventable diseases but so is eating a healthy and balanced diet. Planning your meals for the week can help to meet your dietary goals. This week focus on incorporating more fruit into your diet. Remember to count your carbohydrate choices:

• Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
• Take a piece of fruit to work or school as a snack.
• Buy fresh fruits in season when they cost less and taste great.
• Buy canned fruits packed in water or 100% juice.
• Make most of your choices whole or cut‐up fruit rather than juice to benefit dietary fiber.

Week 3 Goal: 

Incorporate two balance exercises into your week. To help you accomplish your goal, here are a few balance exercise special features:

• Go4Life for balance exercises 
• Harvard Health Publishing for balance booster tips and a move of the month: Chair Stand
• Additional tips on a balanced approach to fitness!