Aging isn’t what it used to be. We have more opportunities to live a healthier life than ever before. The information is out there, yet most of us are not utilizing it on a daily basis. The old notion of “move it or lose it” still holds true at any age or stage in our lives. I have been in the fitness industry for over 25 years and I see not only mature adults but younger generations having difficulty with balance. We are sitting more that ever and losing muscle mass which is vital to keeping our skeletal system in tact. Falls can be disastrous at any age especially older adults, leading to long-term immobility and loss of independence. To help prevent falls, the American Academy of Orthopedic surgeons (WWW.AAOS.org) recommends seniors participate in an exercise program designed to improve strength, balance, agility and coordination. I recommend this for my younger, less active clients as well.
Strength Exercises
1. chair squats (3 sets of 8–15 reps)
- Sit on the edge of a chair or bench. Lean the trunk forward and reach the arms out in front of the torso.
- Push through the heels and rise to a standing position.
2. heel raises (3 sets of 10–15 reps)
- From a standing position, push through the toes of both feet and raise the heels off the floor while maintaining an upright torso.
- Pause for 1 second before slowly lowering the heels to the floor.
Balance Exercises
The following exercises are all variations on the single-leg stance.
1. single-leg stance, level 1 (3 reps per side)
- Stand next to a wall or countertop, using a hand to maintain balance.
- Stand on one leg and hold for up to 10 seconds.
2. single-leg stance, level 2 (3 reps per side)
- Stand next to a wall or countertop, using a hand to maintain balance.
- Keep the eyes closed while standing on one leg.
Exercises for Agility and Coordination
1. front leg swings (3 sets of 8–15 reps per side)
- Begin by standing tall next to a wall, using the hand closer to the wall to assist with balance.
- Swing the leg farther from the wall forward, with knee straight, then back behind the body while maintaining an upright posture.
3. heel-toe walking (3 times, 1–2 minutes each)
- Take a step forward, positioning the heel of one foot in front of the toes of the opposite foot. Try to have the toes touch the heel of the shoe each time a step is taken.
- Move forward or backward using this heel-toe pattern.
Tips for Preventing Falls
You can further help avoid falls by following these suggestions:
- Remove throw rugs from your household.
- Try a tai chi class.
- Remove clutter from hallways, staircases and other areas of heavy traffic in the home.
- Discuss any dizziness or vision changes—especially after a change in medication—with a physician.
- Get regular eye examinations.
- Keep staircases and hallways well lit, and consider installing night-lights in these areas.
- Wear flat, rubber-soled, nonslip shoes.
In Health,
Are you ready to get the gift of happiness and health?
IF you are stuck and need some accountability, call or email me today to book your COMPLIMENTARY consultation to coach you in the direction you want to go.
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