Fall into Health by Preventing Falls 

As adults age, physical changes and health conditions, and sometimes the medications used to treat those conditions, make falls more likely. In fact, falls are a leading cause of injury among older adults.

Falls can occur anytime, anyplace, and to anyone while doing everyday activities such as climbing stairs or getting out of the bathtub. According to the American Academy of Orthopaedic Surgeons, following these simple safety modifications can cut the risk of falling.

Maintain Your Health

• Get an annual physical and eye examination, particularly an evaluation of cardiac and blood pressure problems.
• Maintain a diet with adequate dietary calcium and Vitamin D.
• Do not smoke.
• Avoid excessive alcohol intake.

Exercise

• Participate in an exercise program for agility, strength, balance and coordination.

Dress Appropriately

• Wear properly fitting shoes with nonskid soles.
• Tie your shoe laces.
• Replace slippers that have stretched out of shape and are too loose.
• Use a long-handled shoehorn if you have trouble putting on your shoes.
• Avoid high heels and shoes with smooth, slick soles.
• Women who cannot find wide-enough athletic shoes for proper fit should shop in the men's shoe department because men's shoes are made wider.
• Never walk in your stocking feet.

Understand Your Medications

• Keep an up-to-date list of all medications and provide it to your doctors.
• Check with your doctor(s) about the side effects of your medications and over-the-counter drugs. Fatigue or confusion increases your risk of falling.
• Make sure all medications are clearly labeled and stored in a well-lit area according to instructions.
• Take medications on schedule with a full glass of water, unless otherwise instructed.

Tips for Your Home

• Place night lights in your bedroom, bathroom and hallways.
• Place a lamp within reach of your bed for middle-of-the-night needs.
• Make clear paths to light switches that aren't near room entrances. Consider trading traditional switches for glow-in-the-dark or illuminated switches.
• Turn on the lights before going up or down stairs.
• Store flashlights in easy-to-find places in case of power outages.
• Secure loose area rugs with double-faced tape, tacks, or slip-resistant backing.
• Mount a liquid soap dispenser on the bathtub/shower wall.
• Install grab bars on the bathroom walls.

Playlists Can Help Your Workout  

Exercising to music can boost your mood, kick your workout up a notch and channel your energy. Music can distract you from boredom, fatigue and discomfort.

A good fitness playlist will match the workout objectives. An aerobic workout should start out with uplifting music at a tempo of about 130 BPM (beats per minute) and build to around 150 BPM. Toward the end of the workout the pace should slow again.

Follow these guidelines to create your next workout playlist:
Warm-Up Song Choose an inspirational or motivational song with a moderate tempo that's about four minutes long.

 
Get-You-Going Song
This song should have a faster tempo so that you can elevate your heart rate to a moderately paced workout level.

Pump-You-Up Songs
Include songs with varying beat speeds to work some intervals into your workout. Include at least one or two super fast and high energy songs into your playlist. The fast tempo will help you to burn more calories and have fun while doing it.

Recovery Songs
After any pump-you-up song, include a moderate to slow paced song to recover. During these songs you want to slow down your pace, but still stay motivated enough to keep up your workout. 

In-Between Songs
For these in-between songs, your absolute favorite moderate-paced tracks work best. 

Finale Song
This song is basically a high energy song because it has to inspire you at the time in your workout at the very end when you’re the most tired.

Cool Down Track
The cool down track should be slow and at least five minutes long.  
 
You may already have a go-to workout playlist, but structuring it in this way is guaranteed to push you harder and faster. And remember, it doesn’t matter what genre of songs you choose, it just matters that you enjoy them.

Group Fitness Classes - Durango Fitness Complex

All classes are at the MCDOT Fitness Center.

Jan Hertzfeld, County Fitness Coordinator, will lead you through a workout using the exercise equipment in the MCDOT Fitness Center. The class will also include a strength training segment.

Tuesdays: 5:15 - 6:00 pm

Wednesdays: 11:30 - 12:10 pm

CORE CLASS: Wednesdays: 12:15 - 12:45 pm. This class focuses on strength, movement and balance challenges through the use of the body's core muscles. Core includes abdominals, lower back and the oblique muscles.

You must have fitness center access to participate. No need to pre-register - just show up!

Weight Watchers at Work 

Tuesdays

Juvenile Facility (1810 S. Lewis) Cactus Room

12:30 PM - 1:30 PM

September 11 - November 13

Contact: Tonya Keith, 602.526.4807

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Wednesdays

Adult Probation (2445 W. Indianola, Phoenix)

11:00 AM - 12:00 PM

August 29 - October 31

On-site contact: Sandra Tom: 602.619.5462

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Call Weight Watchers at (602) 248-0303 to register! Click here for more information

All class start dates and sites are subject to meeting minimum enrollment numbers.

YMCA Memberships

Maricopa County offers its employees reduced membership rates to all Valley of the Sun YMCA's. Find out more about  YMCA memberships.