Clumsiness

Clumsiness

Everyone is occasionally fumble-fingered, less than graceful, or downright klutzy. In all probability, you are no more clumsy today than you were when you were in your twenties or thirties.

“Getting older doesn’t necessarily mean that you’ll drop more things or trip and fall more often,” says Daniel Fechtner, M.D., assistant professor of rehabilitation medicine at Albert Einstein College of Medicine of Yeshiva University in New York City. “There are plenty of active people in their seventies and eighties who have never been tremendously clumsy and probably never will be.” But if you do feel clumsier than usual, try these simple solutions.

Try This First

Take a seat. Sit down at a table or on a counter-high stool when you do chores like peeling vegetables or washing dishes, Dr. Fechtner says. That should help you become less accident-prone, because you can concentrate on what your hands are doing without having to worry about tripping over your own two feet.

Other Wise Ways

Tone up. The more physically fit you are, the less clumsy you’ll be, says Jan I. Maby, D.O., director of the Geriatric Medical Home Care program at Mount Sinai Medical Center in New York City. Strong bones and muscles will help you maintain your balance and enhance your ability to reach and grasp.

Activities like gardening and walking that use the majority of your muscles are among the best exercises for older Americans, Dr. Maby says. Try to exercise at least 30 minutes a day three times a week, she suggests.

Eyeball your spectacles. Poor eyesight can make you seem more clumsy. Have your vision checked at least once a year or if you find yourself more fumble-fingered than usual, Dr. Maby suggests.

Take your time. You’ll be more accident-prone when you are in a rush, Dr. Maby says. So allow yourself plenty of time to do chores, drive across town, or prepare for special occasions like Thanksgiving. If you feel more comfortable taking just a step or two at a time and pausing for a couple of moments before moving on, do it, she says. It’s better than taking a tumble or bumping into a wall.

Make a grip. Wrap cork tape around the handles of your spoons, knives, and other eating utensils to reduce your risk of dropping these items, Dr. Maby says. A coarse, spongy material commonly used on bicycle handlebars, cork tape is available at most bicycle shops.

Select chunky handles. Thicker-handled coffee mugs and other specialized products also can make it easier for you to maintain a solid grasp on things, Dr. Maby says. Visit a medical supply store to see all the options available or check home health-care catalogs for major department stores.

Make nonskid fingers. Wear rubber gloves when washing dishes, Dr. Fechtner says. The rubber helps you grasp and hold slippery glasses and plates.

Spot your weakness. Often, clumsiness is caused by poor depth perception, says Jim Buskirk, physical therapist at the Balance Centers of America in Wilmette, Illinois. But he says that you can learn to focus your eyes by moving your head toward a stationary object. The following exercise will help improve your depth perception and hand-eye coordination. Hand-eye coordination is dependent on good depth perception by the eyes and the ability to judge distances. Here are the steps.

1..Mark a dot on a wall at about eye level.

2..Stand opposite the dot with your hands pressed up against the wall.

3..Lower your upper body toward the wall as if you were doing a pushup. As you do this, keep your eyes focused on the dot.

4..Slowly push your body back to the starting position, again keeping your eyes focused on the dot.

Do this exercise for one minute three times a day, Buskirk advises. It may take awhile, but gradually you’ll be likely to notice an improvement in your ability to lay your hands on objects more quickly and smoothly.

Take time to melt down. Some people who are prone to stress or who are suffering from anxiety can become more fumble-fingered, says Marc L. Gordon, M.D., chief of neurology for the Hillside Hospital Division of Northshore–Long Island Jewish Health System in New Hyde Park, New York.

Movement meditation is a terrific stress buster that also may help you overcome clumsiness, says Eileen F. Oster, occupational therapist in Bayside, New York, and author of The Healing Mind. Here’s how to do it.

1..Stand if you can, or sit in a comfortable chair if you’re concerned about falling. Take several deep, cleansing breaths.

2..Center yourself by visualizing your feet connected to the soil.

3..Visualize the center of the Earth, from which we draw our energy.

4..Gently move your body in an undulating, snakelike, swaying motion.

5..See yourself as a flower opening up or as an animal gracefully moving through the brush.

6..If it pleases you, use music to focus your attention on the movement and on the vibration.

7..Allow yourself to get lost in the sense of movement and the beauty of your body as it moves. Feel the areas of your body that are tight and let the movement loosen them.

Practice movement meditation at least twice a day for five minutes a session, Oster suggests.