Moving into autumn and Healthy Aging Month, it’s a good time to reevaluate our fitness routines as the high energy of summer begins to fade and we prepare for the colder months. As we get older, it becomes increasingly important to work on strengthening the muscles and systems that keep us upright and help to prevent falling.
Why do people fall?
Risk factors often include:
Fear or uncertainty following a previous fall.
Changes in mobility because of physical limitations.
Impaired walking patterns and balance.
Visual impairment.
Reduced muscle strength.
Slower reaction times.
How can I reduce my risk?
Simple changes in your home can provide you with a greater sense of security, such as removing tripping hazards, spacing furniture and objects farther apart to allow for wider walking areas, and making an effort to be more aware of your surroundings. Equally as important is adjusting your fitness regimen to focus on increasing core strength, leg/hip strength and training your vestibular system. Here are some moves to get started:
Incorporate a chair in your workout so you can practice getting up and down safely.
Practice chair sits to stands: use your arms to steady yourself on the chair’s arms, but be sure to use your leg muscles to raise and lower your body instead of dropping down into the chair. Do this 10 times.
March in place without moving your position on the floor. You may steady yourself by placing your hand on the counter or another appropriately high surface. Try to get your knees as high as you can to your chest without discomfort or wobbling. Use your muscles to move instead of momentum.
Side leg raises: Using a counter or surface, stand upright with your feet together. Slowly raise one leg out to the side as high as you can before slowly bringing it back down to the floor. Do this 10 times before switching to the other leg.
Back leg raises: Using a similar technique as side raises, slowly push one leg out behind you before moving it back to the floor. Try to stand straight without leaning forward or backward. Do this 10 times before switching to the other leg.
Balance on one leg: Set up two chairs so you can steady yourself between them if needed. Without touching them, stand on one leg for as long as you can. Work to the point of creating a slight wobble, so you know you’re taxing your system. If it’s easy, try closing your eyes. Then, switch to the other leg.
Many other simple exercises can help you work on your balance safely. You do not need to be in a gym to do them; as we see above, they can be done in your home. I encourage you to explore more exercises online by searching on YouTube and other no-cost websites. For faster progress, consider working with a personal trainer with experience in helping clients reduce their risk of falling. QCBN
By Nick Brown
Nick Brown is a certified fitness professional and trainer at Touchmark Health & Fitness Club. For more fitness resources, contact us at 928-708-3133 or visit TouchmarkFitness.com/Prescott.
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