We all recognize the benefits of regular aerobic or cardiovascular exercise to support heart and lung health. Being active is also good for our social and mental health. Strength training is promoted Strong bones and muscles.
However, as you age, you also need to train your balance to avoid falls.
Around it 1 in 3 The number of people over the age of 65 is decreasing every year.
waterfall is a common cause of disability, a loss of independence among older adults, which could lead to older adults moving to living in residential elderly care facilities. More 6,000 Australians die Every year from the waterfall.
But many falls It is preventable. Therefore, exercise targeting balance and strength is important.
How much do I need to pay?
International guidelines We recommend exercise for all seniors to prevent waterfalls. Prevention is far better than treatment.
other Guidelines People over the age of 65 are advised to do “functional balance and strength training” at least three days a week.
Because balance begins decline By the time you are around 50, it is better to start training balance before the age of 65.
To increase muscle strength, you need to gradually lift heavier weight. Similarly, to improve your balance, you need to practice gradually challenging activities. This improves your ability to stay stable in difficult situations and avoid falls.
Functional training means doing physical activities that mimic everyday activities, such as getting up from a chair or stepping into steps.
Practicing the daily activities necessary to live independently will improve your ability to carry out them. This reduces the chances of falling when performing these activities and therefore helps you maintain your independence for longer.
What kind of exercise can you do?
The best exercises to challenge the balance system and reduce the risk of falls are performed while standing rather than sitting.
For example, you can stand close to your feet or on one foot (if safe), and you can also perform controlled upper body movements such as trends and reach. This is a functional balance exercise and can gradually become more difficult as the balance improves.
There are a few here Exercises You can practice at home:
Sit down and stand
Practice standing up from a sitting position 10 times per hour. Check if you can do it without using your arm for support. To increase your balance challenges, place a cushion under your feet.
Like a heel
Stand up on your toes and hold position for a few seconds. If necessary, hold the bench or wall if you need to gradually remove support as the balance improves. Try this with your eyes closed to increase your balance challenges.
Mary Rice/Shutterstock
Heel toe walking
Practice walking along an imaginary line with one foot in front of the other. If necessary, hold the bench or wall if you need to gradually remove support as the balance improves.
Step in different directions
Practice moving forward quickly, both sides and backwards. Being able to move your feet quickly can help you avoid falls when traveling anything. If possible, more challenging activities include stepping up or jumping to the box.
Squats and rushing
Squats and lunges improve balance and leg strength. Add hand weights to increase the challenges.
Lightfield Studio/Shutterstock
These examples and others can be found in Home Safe Exercise Website.
Do it regularly – and adjust it to your needs
It is important that the balance of challenging exercises is performed regularly at least three times a week. The benefits of exercise are lost when you stop them, so continuous practice is important.
People of all abilities can safely perform balance training exercises, but additional guidance and support is recommended for those with physical limitations, frail or at high risk of falls.
For younger and healthier people, agility activities such as rapid stepping, dancing and running can also improve coordination and balance.
Ask yourself the next time you run your exercise routine. What do you do to improve your balance? Investing in balance training now can help you avoid falls and lead to greater independence for older people.
