We love fall at Beyond Limits Physical Therapy! The changing tree leaves, cooler temperatures, and seasonal treats give everyone something to look forward to. Fall is also a great time for some of our favorite recreational activities, like hiking or preparing your garden for the winter.
Fall is a great time to get out and get active–but for older adults, it’s important to be mindful of fall risks, including back or joint pain. The last thing you want is to spend the beautiful autumn days recovering from an injury.
Today, we wanted to explore some of our favorite fall activities and how to protect yourself from injury or discomfort while enjoying them.
Apple Picking
Does anything scream “autumn” more than spending an afternoon picking apples straight from the tree? This beloved activity also doubles as great exercise, but it can also feel a bit treacherous for people with a higher-than-usual fall risk.
While some orchards do have dwarf trees, which are short enough that you won’t have to stand on a stepladder, it’s probably a good idea to invest in an apple picker. This tool allows you to pick apples without climbing or overreaching.
Just make sure you use the tool correctly so you don’t shake the tree and cause apples to rain down around you! Most orchards will be happy to show you the ropes.
Hiking
Hiking is another fabulous way to enjoy fall’s crisp temperatures and gorgeous nature displays, but it can be intimidating if you struggle with back pain. Strengthening your core before you hit the trails can help stabilize and support your spine for your big hike.
It’s also a good idea to research trails before you go. If you have back pain or worry about falling, choose easy trails with limited inclines–that way, you won’t have to go up and down hills, which can increase your chances of falling. Remember that you also don’t have to walk a trail to completion. Monitor your pain and endurance levels, and if you feel them dropping, you can always turn back early.
Yard Work
Autumn yard work is a bit divisive at Beyond Limits Physical Therapy. Some of us love having an excuse to get outside and enjoy the changing season; others wish those leaves would rake themselves. No matter what camp you fall into, it’s important to remember basic safety precautions.
Always use lightweight, ergonomic equipment and take frequent breaks. This holds true even if you’re using a leaf blower–the vibrations from the engine can strain the delicate muscles in your hands and wrists. If you’re doing things the old-fashioned way (with a rake), move the rake with your entire body, not just your back and arms.
When clearing out debris or hauling bags of leaves, make sure you don’t lift anything too heavy. When in doubt, have a friend or family member pitch in. Be mindful that you don’t twist your spine while lifting, too, as that can lead to injury.
Have a Safe and Active Fall!
One tip we recommend, regardless of what you’re doing, is to always warm up! Hiking, apple picking, and yard work might not feel like exercise, but exercise is precisely what they are. Before engaging in any fall-related physical activity, spend ten minutes warming up, just as you would before a workout. Take a short walk or perform some simple mobility exercises to get moving.
The entire Beyond Limits Physical Therapy team hopes you have a wonderful autumn!
