The Basics

No Cost Suggestions:

1. Stay hydrated. Dehydration can cause dizziness, aim for 6–8 cups of water daily, more in heat or with exercise.  Consider a measured water bottle that tracks your daily water consumption goal.

2. Eat a balance diet. Include lean protein, whole grains, and colorful produce for muscle support and cognitive clarity.

3. Limit caffeine & alcohol. Excessive caffeine and alcohol can cause dehydration or impair balance.

4. Take your medication.  Be mindful to take medication as prescribed. Tell you doctor of your medications make you dizzy or lightheaded.  

5. Practice balance training. Try Tai Chi, yoga, or simple single-leg stances throughout the day.

6. Strengthen your body. Chair squats,  keep muscles fall-resistant.

7. Stretch regularly. Stretching daily improves flexibility and reaction time.  Consider stretch bands, if you can.

8. Take a walk. Even short daily walks reinforce spatial awareness and foot control, use supportive footwear during exercise, always prioritize grip and ankle stability.  And don't forget to ask a friends to join you.  

9. Try meditation. Wether you use, prayer, mindfulness or breathing excercises, all formsd of meditation supports mental clarity and reduce anxiety. 

10. Exercise your brain.  Practice focus and attention tasks. Word puzzles, reading, or hobbies that strengthen mental agility help avoid distractions while moving.

11. Avoid multitasking.   Skip texting, shopping, reading, scrolling online or talking on the phone while on the move.  Keep your eyes on the ground and your suroundings so you are ready for anything.

12. Get some sleep. Fatigue dulls reflexes and coordination. Stick to a sleep routine, a steady rhythm improves alertness and physical readiness, treat sleep apnea or snoring, can impact oxygen levels and cause morning dizziness.

13.  Socialize.  Join a seniro community center or just give family and friends a call.  Even a quick chat with a neighbor or the grocery store checkout clerk can bring a smile to your face and sense of belong.

Low Cost Ideas:

14. Use a cane.  Using your a cane or walker, in and out of the house, can help ensure you have stability and support to respond to surprises throughout the day.   Consider a walker with a storage seat so you can have hands free and a place to sit down if you become dizzy.

15. Check vision annually. Poor eyesight increases fall risk—especially in low lighting or when navigating steps.

16. Monitor blood pressure. Purchase a home blood pressure device to check your BP regularly.  Contact your doctor if you have any concerning results.

17. Use transportation services.  There may come a time when you won't be able to drive.  Use Uber, Lift, taxi services and public transportation.  Getting familiar with these solutions now will help you adapt to not driving later in life.    

Do These If You Can:

18. Sign up for a Meal Delivery Service.  A meal delivery service will ensure you receive a reliable, easy to prepare balanced diet - delivered to your door. 

18. Join a Gym.  A gym or fitness center  can provide a variety of ways to stay active, an expert to guide your progress and a chance to meet like minded older adults.

19. Use a Fitness Tracker.  A tracker like Fitbit or Apple Watch can provide deeper insights into your activity like daily steps and water consumption.  And even give encouragement to keep going.

20. Buy Fitness Equipment.  Balance boards, hand and ankle weights and large fitness equipment at your home can make your fitness goal easier to achieve.

21. Hire professional services. For dependable companion care and help with daily tasks, considering hiring a caregiver service.

22. Use emergency alerts.  Wearing a necklace alert device with a monitoring service ensures you have help whenever you need it.  So put it on because it won't be helpful unless you are wearing it!