Stay Steady Through the Holidays
A Little Planning Goes a Long Way
When we plan a holiday trip, we usually think about what to pack, when to leave, and what we’ll wear. We’re less likely to think about the height of the bed, the walk to the bathroom, or whether we’ll have enough time to eat and rest. A recent trip with my mother reminded me how much those details matter.
We went out of town for a family member’s wedding and stayed at an Airbnb. While traveling, my mother didn’t eat or drink well. She became weak and needed to lie down, then slept through dinner at the restaurant. Later, when she got up during the night, she fell off the bed. The bed was very high, and she was wearing socks without rubber grips.
It was a reminder that a trip can place demands on us that our usual routines don’t. Meals get delayed. We drink less. We get tired. Then we’re trying to move around an unfamiliar room, sometimes half asleep.
I can’t say exactly how much each factor contributed to my mother’s fall. But the experience reinforced something I talk about often: preparing for an outing includes preparing for the everyday movements and needs that come with it.
As the holidays approach, that becomes especially relevant. There may be more shopping, cooking, decorating, travel, and family gatherings. We’re navigating crowded rooms, stepping around bags and toys, climbing unfamiliar stairs, and getting up from chairs that are lower than the ones at home. Even enjoyable activities can leave us tired and distracted.
This is the focus of my November Healthy Aging workshop, “Stay Steady Through the Holidays.” We’ll look at how a little preparation can help us enjoy the season with more confidence.
Preparation can begin before booking a place to stay. Ask whether there are stairs to enter, a bedroom and bathroom on the same floor, and a bed you can get into and out of comfortably. A beautiful room in a photograph doesn’t necessarily tell you whether the space will work for your body.
Once you arrive, take a few minutes to get familiar with the room. Try getting on and off the bed while you’re awake and someone is nearby if needed. If it feels too high, arrange a safer sleeping option rather than improvising in the middle of the night. Locate the light switches, clear luggage from the walkway, and check the route to the bathroom. A small nightlight is an easy addition to your travel bag. The CDC recommends good lighting, clear pathways, and sturdy, nonslip footwear as part of fall prevention. CDC
Footwear deserves some thought, too. Ordinary socks can slide on smooth floors. Socks with rubber grips may offer better traction, but they don’t solve a difficult bed transfer or provide the support of a well-fitting shoe. Plan what you’ll wear for walking around, including overnight.
Food, fluids, and rest belong in the plan as well. Bring a snack, allow time for meals, and keep water accessible. Follow any fluid restrictions your healthcare provider has given you. Avoid packing the schedule so tightly that there’s no room to recover from the journey. New or unusual weakness deserves attention, rather than assuming it’s simply part of getting older.
There’s another kind of preparation that starts long before the holidays: exercising throughout the year.
After 50, and especially as we get older, maintaining our physical abilities helps us meet the demands of daily life. Strength helps us rise from a low chair and manage stairs. Flexibility helps us turn, reach, and move comfortably. Balance helps us stay steady while changing direction. Reaction time and coordinated stepping help us respond when something unexpected gets in our way. The NIH’s National Institute on Aging identifies muscle-strengthening and balance exercise as important for maintaining function and helping prevent falls. National Institute on Aging
That’s why I like exercises that connect to real life. Practicing standing from a chair, turning, reaching, and stepping in different directions can help prepare us for the movements we’ll need at a gathering or on a trip. More challenging balance and reaction practice should be matched to your ability, with appropriate support or professional guidance.
Exercise can’t prevent every fall, and being strong doesn’t make an unsafe environment safe. But consistent practice can give you more options when circumstances change. You may be better able to adjust your step, navigate around furniture, or manage an unfamiliar chair.
If you’ve started turning down invitations because you’re afraid of falling, take that concern seriously. A physical therapist can help identify what’s making those situations difficult and work with you on a plan. Sometimes that means improving strength or balance. Sometimes it means arranging a handrail, choosing a different entrance, using a walking aid, or asking someone to carry your bags.
You deserve to enjoy the people and traditions that matter to you. Planning ahead and preparing your body can help make those experiences more manageable.
I discuss this further in my podcast, including ways to prepare for travel and holiday activities. And if you’d like a simple Holiday Safety Checklist to help you think through the details, just CLICK HERE — I’d be happy to share it.