Vancouver Coastal Health Seniors Fall and Injury Prevention Initiative fallprevention.vch.ca Revised March 2012

Punjabi

afpxy pYrF `qy rho!afpxy pYrF `qy rho!

Stay On yOur Feet COntentS Vancouver Coastal Health Seniors Fall and Injury Prevention Initiative fallprevention.vch.ca Revised March 2012

izgx qoN rokQfm krnfizgx qoN rokQfm krnf qMdrusq aqy afjLfd rihxI-bihxI kfiem rwKx ivc mdd leI jLrUrI hY[ izgxf, swtF nfl

sMbMiDq hspqfl ivc dfÉilaF aqy mOq df vwzf kfrn hY, aqy ieh sMBfl krn vflI iksy QF

ivc dfÉly df vI iek vwzf kfrn hY[ BfvyN ik koeI vI, ikqy vI izg skdf hY, pr Aumr dy vDx

nfl izgx df nqIjf afm qOr `qy ijLafdf gMBIr inkldf hY[

izgx qoN bcx dy pihly kdm ieh smJxf hY

ik izgx dy ikhVy kfrn hn aqy ieh jfxnf

hY ik izgx dIaF bhuqIaF sMBfvnfvF df pqf

lfieaf jf skdf hY aqy ienHF nUM roikaf jf

skdf hY[

ieh ikqfbcf izgx dy kuJ kfrnF dI

pCfx krn ivc mdd krygf aqy AunHF

kuJ sOKIaF, AupXogI qbdIlIaF aqy

ibhqr coxF df suJfa dyvygf ijhVIaF

qusIN srgrm, afjLfd aqy afpxy pYrF

`qy kfiem rihx leI kr skdy ho[

ivsLy-sUcI izgx dy kfrn ........................................ 3

ingHf ..................................................... 4

KLqry mwul lYxf ......................................... 5

dvfeIaF dI vrqoN ................................... 6

byielfj bImfrI ...................................... 7

izgx df zr .......................................... 8

jy qusIN izg pvo qF kI krnf hY .................. 9-10

Gr aqy kimAuntI ivc Éqr..................... 11-12

qfkq aqy sMquln ................................... 13

ksrqF .................................................. 14-15

Stay On yOur Feet CauSeS OF FallSVancouver Coastal Health Seniors Fall and Injury Prevention Initiative fallprevention.vch.ca Revised March 2012

ies cIjL df koeI iek kfrn nhIN hY ik lok ikAuN izgdy hn[ iek vyly keI cIjLF hox `qy afm qOr `qy izgx dI Gtnf vfprdI hY[ izgx dy kfrnF nUM aksr Éqry dy kfrn (irsk PYktrjL) ikhf jFdf hY[ Éqry dy ijMny kfrn mOjUd hoxgy, quhfzy izgx df Kqrf Auqnf hI ijLafdf hovygf[ Audfhrx leI, jy qusIN idn vyly, ibnF iksy kfhlI dy afpxy Gr dy hflvya ivc qurdy ho qF ies cIjL dI bhuq Gwt sMBfvnf hY ik qusIN izg pvogy[ pr, jy, ieh awDI rfq hY, koeI bwqI jgdI nhIN hY, juwqI hfl ivc peI hY, aqy qusIN vfsLrUm nUM jfx leI kfhlI kr rhy ho qF quhfzy izgx dy Éqry ikqy ijLafdf hn[

kuJ lok ieh XkIn krdy hn ik izgxf buZfpy df afm ihwsf hY, mqlb ik Auh jo mrjLI krn, izgx qoN rokQfm nhIN kIqI jf skdI, jF ik aijhf AunHF nfl nhIN hovygf[

scfeI ieh hY: izgxf buZypf df afm ihwsf nhIN hY aqy izgx qoN bcx leI qusIN bhuq sfrIaF cIjLF kr skdy ho[

ieh ikqfbcf AunHF kuJ vwzy kfrnF dI pCfx krdf hY ijhVy izgx df kfrn bx skdy hn aqy afpxy izgx dy Éqry GtfAux leI kuJ qrIikaF bfry suJfa idMdf hY[ izgx dy iksy vI kfrn bfry jy qusIN ijLafdf ivsQfr ivc jfxkfrI lYxf cfhuMdy hovo jF ieh jfxnf cfhuMdy hovo ik izgx qoN rokQfm krn leI qusIN kI kr skdy ho, afpxy zfktr nUM imlo[

izgx dy kfrnizgx dy kfrn

Stay On yOur Feet ViSiOnVancouver Coastal Health Seniors Fall and Injury Prevention Initiative fallprevention.vch.ca Revised March 2012

afpxy Gr aqy kimAuntI ivc surwiKaq qrIky nfl GuMmx-iPrn leI cMgI ingHf mhwqvpUrn hY[ ijvyN ijvyN sfzI Aumr vDdI hY, sfzI ingHf ivc kuJ afm qbdIlIaF afAuNdIaF hn ijhVIaF ies cIjL `qy asr pfAuNdIaF hn ik asIN ikMnI ku cMgI qrHF dyK skdy hF[ ienHF ivc ilsLkfr vflIaF cIjLF pRqI ijLafdf sMvydnsLIl hoxf, rfq nUM dyKx ivc musLkl afAuxf, aqy rOsLnI vfly kmry ivwcoN iksy hnyry kmry ivc jfx vyly awKF dy azjst hox leI ijLafdf smyN dI loV pYx vrgIaF cIjLF sLfml hn[ awKF dIaF keI bImfrIaF vI hn ijhVIaF vzyrI Aumr ivc ijLafdf afm hn[ ienHF ivc glfkomf, moqIaf, mYkUlr zIjnrysLn aqy zfiebIitk rYtInopYQI sLfml hn[

kI: qusIN afpxy awKF dy zfktr kol hr do sflF bfad jFdy ho? quhfnUM lwgdf hY ik quhfnUM ilsLkfr ijLafdf qMg krdI hY? quhfzIaF aYnkF gMdIaF jF AunHF `qy JrItF peIaF hoeIaF hn? quhfnUM pVHn ivc musLkl afAuNdI hY jF qusIN pVHn qoN prhyjL krdy ho?

qusIN kI kr skdy ho: Aumr nfl sMbMiDq awKF dIaF bImfrIaF, ijvyN ik moqIaf aqy glokomf df pqf lfAux leI awKF dy zfktr qoN nym nfl awKF tYWst krvfAu[

afpxy Gr ivc AunHF cIjLF dy rMg vwKry jF cmkdfr rwKo ijnHF qwk quhfnUM phuMcx dI loV huMdI hY ijvyN ik lfeIt sivwcF, PVx leI zMzy jF hYNzrylF[

ieh idKfAux leI pOizaF dy isiraF `qy vwKo vwKry rMgF dIaF pwtIaF lgvfAu ik hr kdm ikMnf nIvF hY[

afpxIaF aYnkF aksr sfPL kro qF jo qusIN sfPL sfPL dyK sko[

afpxy Gr ivc lfeIt vDfAu[ rfq nUM jgx vflIaF lfeItF lgvfAu, Kfs krky bYWzrUm qoN bfQrUm nUM jFdy rfh ivc[

ingHf ingHf

Stay On yOur Feet taking riSkSVancouver Coastal Health Seniors Fall and Injury Prevention Initiative fallprevention.vch.ca Revised March 2012

KLqry muwl lYxfKLqry muwl lYxfKLqry muwl lYxf aqy afpxy afp nUM gLYrmihPUjL hflqF ivc pfAux nfl izgx dy mOky vD skdy hn[ ieh dyKx leI afpxy rojL dy kfrjF `qy ingHf mfro ik kI hr rojL dy kMmkfr krn dy surwiKaq qrIky hn[ jy qusIN awgy ilKy iksy vI svfl nUM hF kihMdy ho qF qusIN Kqrf muwl lYNdy ho aqy afpxy afp nUM nuksfn dy rfh ivc ilaf rhy ho skdy ho[

kI: qusIN koeI cIjL PVx leI PrnIcr AuWpr cVHdy ho? qusIN afpxy Gr ivc koeI Kqrf dyKdy ho pr Aus nUM TIk nhIN krvfAuNdy? qusIN BfrIaF cIjLF afp cuwk ky iljFdy ho? qusIN Gr ivc KwulHI awzI vfly slIpr jF jrfbF pf ky qurdy ho? qusIN kMm krn leI jF ikqy smyN isr phuMcx leI kfhlI krdy ho? qusIN mdd lYx dI bjfey kMm afp krdy ho? qusIN bhuq ijLafdf kMm krn nfl ijLafdf Qwk jFdy ho? qusIN donF hwQF ivc cIjLF PV ky pOVIaF cVHdy AuWqrdy ho?

qusIN kI kr skdy ho: AuWcIaF QFvF qwk phuMcx leI PVx leI zMzy vflf mjLbUq stUl vrqo[

afpxy Gr dIaF gYrsurwiKaq QFvF nUM TIk kro[ smfn nIvINaF sLYlPF `qy rwKo[ nym nfl vrqIaF jfx vflIaF cIjLF AuWQy rwKo ijQy sOK nfl hwQ phuMcdf hovy[

nf iqlkx vfly qilaF vfly aqy qsimaF vfly mjLbUq bUt pihno[

Aus pfsy dyKo ijDr qusIN jFdy ho, iDafn hor pfsy pfAux jF kfhlI krn dI koisLsL nf kro[

vjLnI aqy BfrIaF cIjLF iljfx vyly mdd lvo[

acfnk ihljuwl krn nUM Gwt kro aqy qyjLI nfl pfsf bdlx qoN prhyjL kro[

vfkr jF sotI vrqo jy quhfnUM aijhf krn leI ikhf igaf hY[

cIjLF cwuk ky iljfx vyly iek hwQ zMzf PVx leI KflI rwKo[

Stay On yOur Feet MediCatiOn uSe Vancouver Coastal Health Seniors Fall and Injury Prevention Initiative fallprevention.vch.ca Revised March 2012

afpxIaF dvfeIaF bfry iswKxf aqy ienHF nUM dwsy muqfbk lYxf jLrUrI hY[ cwkr afAuxy, AUNG afAuxI jF sMquln (bYlyNs) nf rihxf, dvfeIaF dy kuJ mfVy asr hn[ ijhVy bjLurg iek idn ivc cfr jF ijLafdf dvfeIaF lYNdy hn, ijs ivc zfktr dI prcI qoN bgYr leIaF dvfeIaF aqy hrbl splImYNt vI sLfml hn, AunHF df izgx df Kqrf kfPI ijLafdf huMdf hY[ ijhVIaF dvfeIaF sOx ivc quhfzI mdd krdIaF hn, Auh vI quhfzf izgx df Kqrf vDf skdIaF hn[ sLFq krn vflIaF dvfeIaF, AudfsI rog leI dvfeIaF aqy mfnisk rogF leI dvfeIaF idmfgI cyqnqf Gtf skdIaF hn, sMquln (bYlyNs) aqy qor nUM bdqr kr skdIaF hn aqy KVHy hox vyly blwz prYsLr Gwt kr skdIaF hn[ sLrfb vI bhuq sfrIaF afm dvfeIaF nfl rl ky quhfzy sMquln (bYlyNs) `qy asr pf skdI hY aqy quhfzf izgx df Kqrf vDf skdI hY[

kI: qusIN 4 jF ijLafdf dvfeIaF lYNdy ho? qusIN sOx ivc mdd leI dvfeI lYNdy ho? qusIN dwsy muqfbk jF isÌfrsL kIqy gey muqfbk afpxIaF dvfeIaF lYx qoN axgihlI krdy ho? qusIN Aus mfqrf nfloN ijLafdf mfqrf ivc sLrfb pINdy ho ijMnI Gwt Éqry dIaF gfeIzlfeInF ivc dwsI geI hY (hPqy ivc 9 stYNzrz pYWg)?

qusIN kI kr skdy ho: ieh jfxo ik qusIN hr dvfeI ikAuN lY rhy ho? isrÌ afpxIaF dvfeIaF hI lvo[ afpxIaF zfktr dI prcI nfl imlx vflIaF dvfeIaF aqy ibnF prcI qoN leIaF jfx vflIaF dvfeIaF iewko zrwg stor qoN lvo[

nym nfl, afpxIaF sfrIaF dvfeIaF zfktr aqy Pfrmfisst nUM idKfAuNdy rho[

iDafn nfl sLrfb pIE aqy afpxy zfktr aqy Pfrmfisst nUM ieh dwso ik qusIN ikMnI sLrfb pINdy ho[

afpxIaF sfrIaF dvfeIaF dI ilst bxfAu aqy afpxy zfktr jF Pfrmfisst kol jfx vyly ieh ilst afpxy nfl lY ky jfAu[

jy afpxIaF dvfeIaF nfl quhfnUM nINd afAuNdI hY jF cwkr afAuNdy hn qF ies bfry afpxy zfktr jF Pfrmfisst nUM dwso[

leIaF jf rhIaF sfrIaF dvfeIaF dy afm sfeIz iePYktF bfry jfxo[ ijhVIaF dvfeIaF qusIN hux nhIN lY rhy jF ijnHF dI imafd lMG geI hY, Auh sfrIaF dvfeIaF afpxy Pfrmfisst nUM vfps idAu[

dvfeIaF dI vrqoNdvfeIaF dI vrqoN

Stay On yOur Feet illneSSVancouver Coastal Health Seniors Fall and Injury Prevention Initiative fallprevention.vch.ca Revised March 2012

bImfrI bImfrIkrOink ielnYWs Auh bImfrI hY ijhVI lMbf smF rihMdI hY aqy ijs df afm qOr `qy koeI ielfj nhIN huMdf (ijvyN ik gTIaf, strok, kYNsr jF idl dI bImfrI)[ aikAUt ielnYWs Auh bImfrI hY ijhVI QoVHf smF rihMdI hY aqy acfnk sLurU huMdI hY (ijvyN ik PlU jF glLy dI ienPYksLn)[ purfxIaF aqy qyjL bImfrIaF donoN quhfzf izgx df Kqrf vDfAuNdIaF hn[ quhfnUM ijMnIaF purfxIaF bImfrIaF hoxgIaF, quhfzf izgx df Kqrf Auqnf hI ijLafdf hovygf[ quhfzy bImfr hox, Qwkx jF prysLfn hox `qy vI izgx dI sMBfvnf vD jFdI hY[ jy qusIN bImfr hoey ho qF bYWz ivc ibqfey hr iek idn ipwCy, afpxI afm qfkq muV ky hfsl krn leI Gwto Gwt iqMn idnF df smF lwg jFdf hY[ qfkqvr rihx leI vwD qoN vwD srgrm rihxf bhuq jLrUrI hY[

kI: quhfnUM purfxI bImfrI jF bImfrIaF hn ijs nfl quhfzI rihxI-bihxI `qy asr pYNdf hY? qusIN sihjy hI Qwk jFdy ho? quhfzy purfxI bImfrI jF hflq krky drd huMdI hY? qusIN afpxI ishq krky srgrmIaF ivc ihwsf Gwt lYNdy ho?

qusIN kI kr skdy ho: afpxI bImfrI jF hflq bfry jfxo[ jy quhfnUM koeI purfxI bImfrI hY ijhVI quhfzI rihxI-bihxI `qy asr pfAuNdI hY qF mdd krn vfly iksy gruwp ivc sLfml hovo[

vwD qoN vwD srgrm rihx leI ieh iswKo ik afpxI bImfrI nUM kfbU ivc ikvyN rwKxf hY[

iksy qyjL bImfrI qoN bfad afpxf srgrmI df pwDr hOlI hOlI vDf ky afm pwDr `qy kro[

afpxI afm qfkq vfps afAux qwk Kfxf mMgvfAux, Gr sfPL krfAux aqy grOsrI syvfvF dI vrqoN kro[

ishqmMd Kurfk KfAu aqy pfxI vgYrf kfPI pIAu[

aijhy kfrj lwBo ijhVy qusIN ibnF QwikaF jF ibnF byarfmI dy kr skdy hovo[

afpxI srgrmI dy pwDr `qy ingrfnI rwKo aqy afpxy afrfm dI hwd ivc rho[ afpxI bImfrI/hflq `qy ingrfnI rwKx leI afpxy zfktr kol jFdy rho[ qfkq aqy sMquln nUM kfiem rwKx leI srgrmIaF ivc afpxI nym nfl sLmUlIaq kfiem rwKo[ drd dIaF TIk dvfeIaF lYx bfry afpxy zfktr nfl gwl kro[ afls aqy drd bhuq sfrIaF dvfeIaF nfloN quhfzf ijLafdf nuksfn kr skdy hn[

Stay On yOur Feet Fear OF FallingVancouver Coastal Health Seniors Fall and Injury Prevention Initiative fallprevention.vch.ca Revised March 2012

izgx df zrizgx df zrizgx df zr bhuq sfry lokF leI iek gMBIr icMqf hY aqy ieh smfijk aqy srIrk srgrmIaF donF `qy rok lf skdf hY[ sLfied qusIN iksy nUM jfxdy hovogy ijs dy izgx nfl swt lwgI hovygI jF Auh apfhj ho igaf hovygf/geI hovygI[ BfvyN izgx nfl quhfzf afpxI sLfn nfloN ijLafdf nuksfn ho skdf hY pr quhfnUM izgx dy zr nUM afpxI ijLMdgI `qy BfrU nhIN hox dyxf cfhIdf[ asl ivc, izgx df zr afpxy afp ivc hI quhfzy izgx dy mOky vDf idMdf hY, jy qusIN afpxy afp nUM susq ho lYx idMdy ho[

kI: qusIN aMdr hI rihMdy ho aqy izgx dy zroN bfhr qurn jfx qoN prhyjL krdy ho? qusIN AunHF smfijk srgrmIaF qoN bcdy ho ijnHF leI quhfnUM Gr qoN bfhr jfx dI loV huMdI hY? qusIN sotI jF vfkr ies krky nhIN PVdy ikAuNik ies nfl qusIN ijLafdf inrBr ho gey jF "buwZy" lwgogy? qusIN izgx dy ÉqiraF bfry aksr socdy ho?

qusIN kI kr skdy ho: afpxI qfkq aqy sMquln vDfAux leI ksrq kro[

lcksLIlqf aqy sMquln vDfAux vflIaF srgrmIaF kro ijvyN ik zFs krnf, bfgbfnI krnf aqy strYWc krnf (srIr nUM iKwcxf)[

izgx qoN bfad ijMnf vI ho sky srgrm rho aqy ijMnf vI CyqI ho sky afpxy afm kfrj krnf sLurU kr idAu[

izgx qoN bfad, ksrq krnf, myljol rwKxf aqy afm srgrmIaF ivc ihwsf lYxf jfrI rwKo[

afpxI afjLfdI kfiem rwKx leI sotI jF vfkr vrqo aqy ieh pwkf kro ik Auh shI qrHF iPwt hox aqy AunHF dI vrqoN shI qrHF kIqI jfvy[

Stay On yOur Feet What tO dO iF yOu FallVancouver Coastal Health Seniors Fall and Injury Prevention Initiative fallprevention.vch.ca Revised March 2012

ieh ivAuNq bxfAux leI smF lfAu ik jy qusIN izg pvo qF kI krnf hY[ ivcfrn vflIaF kuJ cIjLF ieh hn:

afpxI DOx duafly iek inwjI alfrm pihno[ hr vyly afpxy kol mobfiel jF cwkvF Pon rwKo[ afpxy Gr dy Pon ivc CyqI Gumfey jfx vfly nMbr pfAu[ kol iek sItI rwKo[ iksy dosq jF pirvfr dy mYNbr nUM afKo ik Auh quhfnUM hr rojL Pon kry aqy iek vfDU cfbI AunHF kol rwKo qF jo Auh CyqI nfl quhfzy qwk phuMc kr skx[

ieh iswKo aqy aiBafs kro ik jy quhfzy swt nhIN lwgI hY qF qusIN PrsL qoN ikvyN AuTxf hY[

izgx qoN bfad AuWTxf kuJ pl sLFq rho - BYBIq nf hovo[ jy quhfzy swt lwgI hY qF ihwlo nf - Aupr iliKaf koeI qrIkf vrqdy hoey mdd mMgo[ jy quhfzy swt nhIN lwgI hY qF soc ky AuWTx dI koisLsL kro[

jy qusIN AuWT nf sko: BYBIq nf hovo - mdd leI afpxI ivAuNq ivwcoN koeI jugq vrqo[ inwGy rihx dI koisLsL kro[ srIr dy iksy iek ihwsy `qy bhuq ijLafdf dbfa pYx qoN rokx leI hOlI hOlI GMum jfAu[

afpxy zfktr nUM dwso ik qusIN izg pey sI[

jy qusIN izg pvo qF kI krnf hYjy qusIN izg pvo qF kI krnf hY

Stay On yOur Feet What tO dO iF yOu FallVancouver Coastal Health Seniors Fall and Injury Prevention Initiative fallprevention.vch.ca Revised March 2012

jy qusIN izg pvo qF kI krnf hY

3 irV ky jF iGsr ky kursI kol jfAu[ jy qusIN kr sko qF qurn ivc mdd krn vflI sotI jF vfkr nUM vI nfl iKwc ky iljfAu[

afpxy iek pfsy nUM GuMmo[2

afly duafly koeI mjLbUq PrnIcr dyKo, ijvyN ik kursI[

1

4 goizaF dy Bfr `qy afpxIaF bfhF kursI dI sIt `qy rwKo[

6 afpxIaF bFhF aqy lwqF nfl Aupr nUM AuWTo, afpxy hyTly pfsy `qy GuMmo[

afpxf smF lvo, aqy jy qusIN pihlI vfrI kfmXfb nf hovo qF afrfm kro aqy iPr koisLsL kro[

7kursI `qy bYTo[ AuWT ky qurn dI koisLsL krn qoN pihlF afrfm kro[

5 afpxf mjLbUq pYr PrsL Aupr iswDf rwKo[

izgx qoN bfad AuWTxf

Stay On yOur Feet hOMe and COMMunity hazardS Vancouver Coastal Health Seniors Fall and Injury Prevention Initiative fallprevention.vch.ca Revised March 2012

Gr bjLurgF dy izgx dI ijLafdf afm QF hY[ izgx nfl lwgx vflIaF awDIaF swtF GrF ivc hI lwgdIaF hn[ afpxy Gr ivc Auh eyrIey lwBo ijhVy smwisafvF KVHIaF kr skdy hn[ afpxy Gr nUM surwiKaq bxfAux leI aqy izgx dy Éqry GtfAux leI qusIN aksr kuJ sOKIaF aqy ssqIaF qbdIlIaF kr skdy ho[

kI: Gr dy bfhrly pOizaF, qurn-rfhF aqy zrfeIvvya nUM murMmq dI loV hY? qurn-rfhF ivc qryVF, morIaF peIaF hn, pwqy aqy iewtF roVy pey hn? pOVIaF `qy PVx leI zMzy lgvfAux dI loV hY jF aMdroN bfhroN bdlx dI loV hY? pOVIaF ivc inksuwk ipaf hY aqy AunHF `qy cIjLF rwKIaF hoeIaF hn? pOVIaF DuMdlIaF idKfeI idMdIaF hn jF dyKxIaF aOKIaF hn? kfrpYWt aqy rwg iqlk jFdy hn aqy iekwTy ho jFdy hn? qurn vfly rfhF ivc tYlIPon aqy ibjlI dIaF qfrF aqy hor smfn ipaf hY?

qusIN kI kr skdy ho: bfhrly sfeIzvfkF aqy pOizaF nUM TIk kro aqy ienHF ivwcoN smfn cuwko[ pOVIaF dy donF pfisaF `qy PVx leI zMzy lgvfAu jF ienHF nUM TIk krvfAu[

qurn vflIaF QFvF aqy pOVIaF ivwcoN smfn cuwko[ afpxy sfry Gr ivc ibjlI dy blb ijLafdf vft dy lgvfAu, Kfs krky pOVIaF dy Auprly aqy hyTly pfsy[

Auh iZwly kfrpYt jF rwg cwuk idAu ijhVy Tyzf lf skdy hn[

rsoeI aqy bfQrUm dI PrsL `qy isrÌ nf iqlkx vfly rwg hI rwKo aqy bfQtwb aqy sLfvr ivc nf iqlkx vfly mYt, zYkl jF pwtIaF lgvfAu[

bYWzrUm, bfQrUm aqy hflvyajL ivc rfq nUM jgx vflIaF lfeItF lgvfAu[

GrGr

Stay On yOur Feet hOMe and COMMunity hazardS Vancouver Coastal Health Seniors Fall and Injury Prevention Initiative fallprevention.vch.ca Revised March 2012

ivcly ÉqiraF ivc asurwiKaq sfeIzvfk, pfrk, ibjLns jF dukfnF sLfml hn[ kimAuntI ivc afly duafly dyKo ik kI ieh surwiKaq hY[

kI AuWQy: qurn jfx jF bws dI AuzIk krn vyly bihx aqy afrfm krn leI kuJ QFvF hn? pbilk iblizMgF ivc PVx vfly zMzy ieMny cOVy hn ik PVxy aOKy hn? suprmfrkItF jF pbilk iblizMgF dI PrsLF iqlkvINaF hn? pOVIaF jF pbilk eyrIey hn ijnHF ivc lfeIt Gwt hY? sfeIzvfk aijhy hn ijhVy drKqF dIaF jVHF jF qyVF krky asurwiKaq hn? aijhIaF pbilk QFvF hn ijwQy qusIN izgx dy zroN nhIN jFdy? phuMc aqy/jF Krcy kfrn afvfjfeI dIaF musLklF hn?

qusIN kI kr skdy ho: asurwiKaq hflqF, mfVIaF lfeItF, aqy iKMzIaF JfVIaF bfry pRfprtI mflkF jF mYnyjrF jF istI hfl nUM dwso[

tuwty, AuWcy-nIvyN jF qyVF vfly sfeIzvfkF dI irport imAUNsipltI jF istI hfl kol kro[

AunHF qurn vfly rfhF aqy bws rUtF df pqf lfAu ijwQy bYNc aqy afrfm krn leI sQfn hn[

afAux jfx ivc mdd leI hYNzI-zfrt, smfijk jF Dfrimk gruwpF nfl sMprk kro[

kimAuntIkimAuntI

Stay On yOur Feet Strength and BalanCeVancouver Coastal Health Seniors Fall and Injury Prevention Initiative fallprevention.vch.ca Revised March 2012

qfkq aqy sMquln qfkq aqy sMquln izgx df afpxf Kqrf GtfAux leI ksrq sB qoN vDIaf qrIkf hY[ quhfzy vloN kIqI geI koeI vI srgrmI Prk pf skdI hY, pr izgxf Gwt krn vflIaF sB qoN vDIaf srgrmIaF ivc Auh kMm sLfml hn ijhVy lwqF dy pwiTaF dI qfkq vDfAuNdy hn aqy sMquln, afsx aqy srIrk swiqaf ivc suDfr krdy hn[ asIN sB ny suixaf hY: "mYN ijLMdgI ivc sKq imhnq kIqI hY aqy sfrI Aumr srgrm irhf hF[ mYN sdf afpxf iKafl rwiKaf hY aqy mYN bImfr nhIN hF[ myrIaF lwqF ikvyN kmjLor ho skdIaF hn, aqy myry sMquln ivc koeI cIjL glq ikvyN ho skdI hY? mYnUM pihlF kdy koeI smwisaf nhIN afeI aqy nf hI mYN kdy izigaf hF"[ aslIaq ieh hY ik jy asIN srgrm rihxf jfrI nf rwKIey qF pwTy kmjLor ho jFdy hn aqy sMquln kfiem rwKxf aOKf bx jFdf hY[ qfkq aqy sMquln kfiem rwKx jF ienHF ivc suDfr krn df iewko qrIkf ksrq hY[ afpxy izgx dy Éqry GtfAux leI afpxI qfkq aqy sMquln ivc suDfr krnf kdy vI lyt nhIN huMdf[

afpxIaF lwqF ivc qfkq aqy sMquln nUM cYWk krn leI awgy ilKy tYWst krky dyKo[ Xfd rwKo ik suDfr krnf kdy vI lyt nhIN huMdf[ ies ikqfb dy ksrqF vfly Bfg ivc kuJ ksrqF suJfa vjoN dwsIaF geIaF hn[

ieh krky dyKx leI qusIN iksy dosq jF pirvfr dy mYNbr nUM vI kol KVHf kr skdy ho[

afpxIaF lwqF dI qfkq cYWk kro:kI qusIN afpxy hwQ vrqy ibnF kursI ivwcoN surwiKaq qrIky nfl AuWT skdy ho?kI qusIN aijhf lgfqfr iqMn vfr kr skdy ho?

afpxf sMquln cYWk kro: syPtI leI, ikcn dy kfAUNtr kol KVH ky ieh tYWst kro[kI qusIN iksy cIjL nUM jF iksy nUM PVy ibnF iek lwq `qy 5-12 sikMtF leI surwiKaq qrIky nfl KVH skdy ho?

qusIN kI kr skdy ho: jdoN vI qusIN kr sko, kursI qoN afpxy hwQ vrqy ibnF lgfqfr iqMn vfr AuWTo[ afpxIaF lwqF nUM qfkqvr rwKx leI pOVIaF Aupr cVHo aqy AuWqro[ pOVIaF dy duafly lwgf zMzf jLrUr PV lAu[ ijMnf vI qur skdy hovo quro[ jy qusIN CyqI hI Qwk jfvo jF zfvFzol mihsUs kro qF cfr phIaF vflf sIt aqy tokrI vflf vfkr vrqxf cMgf iKafl hY[ afpxy leI shI vfkr KrIdx leI iksy pysLfvr ivakqI dI mdd lvo[

tI vI dyKx vyly afpxIaF lwqF moVo aqy iswDIaF kro[ afpxy igwitaF `qy QoVHf ijhf Bfr bµnoH[ jy mOsm mfVf hovy qF afpxy Gr dy duafly qurn vfly rfh dI sImf bxfAu[ ies qrHF mihsUs kro ijvyN qusIN hvfeI nUM qur rhy ho[

ieh pqf lfAux leI afpxy kimAuntI sYNtr, sInIar sYNtr, jF Dfrimk asQfn nUM Pon kro ik ksrq dy ikhVy poRgrfm ho rhy hn[

afpxy leI cfh df kwp bxfAux vyly jF pfxI df glfs lYx vyly kuJ ksrqF kro[ agly sÌy `qy qfkq aqy sMquln leI ksrqF dyKo[ afpxIaF ksrqF nUM sLugl bxfAu[

Stay On yOur Feet exerCiSeS Vancouver Coastal Health Seniors Fall and Injury Prevention Initiative fallprevention.vch.ca Revised March 2012

ieh sOKIaF ksrqF quhfzI qfkq aqy sMquln ivc suDfr kr skdIaF hn[ isrÌ Auh ksrqF hI kro ijhVIaF qusIN surwiKaq aqy afrfmdyh mihsUs krdy ho[ iek vyly do ku ksrqF krnf hI surwiKaq aqy sOKf ho skdf hY[ jy quhfzI drd vD jfvy jF sfh cVHn ivc vfDf ho jfvy qF POrn ksrq bMd kr idAu[

iswDy KVHy hovo[ jy loV hovy qF syPtI leI ikcn kfAUNtr dy isr nUM PVo[ ijvyN ijvyN ieh sOKf huMdf jfvy, PVx dI Gwt koisLsL kro[

CotIaF bYTkF1) pYr cOVy krky KVHy hovo2) gozy moVo ijvyN bYTxf huMdf hY3) afpxIaF awzIaF PrsL

`qy rwKo4) 5 sikMtF leI rokI rwKo

pMCI1) kfAUNtr vwl nUM mUMh kro aqy

iek hwQ nfl kfAUNtr PVI rwKo2) pYr cOVy krky KVHy hovo3) afpxf Bfr iek pfsy nUM kro4) KflI hwQ nUM, Aus pfsy nUM

ijMnf vI dUr iljf sko, iljfAu

5) hwQ bdlo aqy dUjy pfsy nUM aijhf kro

6) 5-10 sikMtF leI rokI rwKo

iewko QF `qy mfrc krnf1) iswDy KVHy hovo2) iek lwq cuwko aqy gozy nUM

afpxy sIny vwl nUM AuWpr cuwko3) roko, aqy iPr hOlI hOlI Qwly

nUM ilafAu4) aijhf dUjI lwq nfl kro

ksrqFksrqF

Stay On yOur Feet exerCiSeS Vancouver Coastal Health Seniors Fall and Injury Prevention Initiative fallprevention.vch.ca Revised March 2012

afpxy pMijaF `qy1) pwbF Bfr KVHy hovo2) 5 sikMtF leI rokI rwKo3) hOlI hOlI Qwly ho ky awzIaF

`qy Bfr pfAu, aqy pMijaF nUM Aupr cuwko

4) 5 sikMtF leI rokI rwKo

iek pfsy nUM lwq cuwkxf1) pYr cOVy kr ky KVHy hovo2) iek lwq iek pfsy nUM cuwko3) afpxy pMjy sfhmxy vfly pfsy

nUM rwKo4) 5 sikMtF leI rokI rwKo, iPr

hOlI hOlI Qwly kro5) iPr dUjI lwq nfl aijhf kro

lfeIn ivc qurnf1) iek pYr dUjy pYr dy mUhry

iswDf rwKo2) 10-30 sikMtF leI rokI rwKo3) iPr dUjy pYr nfl aijhf kro4) ivkfs: awzI aqy pMjy `qy

kfAUNtr dI lMbfeI ijMnf quro[

srIrk ksrqF dy kuJ isPfrsL kIqy jfx vfly poRgrfm ieh hn, jo ik aksr quhfzy sQfnk kimAuntI sYNtr ivc lwBy jf skdy hn: bYlyNs (sMquln) rwKx dI tryinMg, ijvyN ik qfeI cI Bfr jF rokF dI vrqoN nfl mjLbUq hox dI tryinMg qurnf qr ky qMdrusqI nwcxf

Xfd rwKo: qfkq aqy sMquln quhfzf izgx df Kqrf 50 pRqIsLq qwk Gtf skdy hn[iksy vI Aus bImfrI bfry afpxy zfktr jF ishq syvfvF dyx vfly nfl gwl kro ijhVI ieh ksrqF krn dI quhfzI smrwQf `qy asr pf skdI hovy[