According to the report, one in four adults over the age of 65 falls each year, making it the leading cause of injury. Centers for Disease Control and Prevention. In younger people, falls can result in bruises and bruises, but in older people, falls can be potentially life-threatening. People in their 50s may believe that their risk of falling is 10 to 20 years away, but implementing a strength and balance program now can help prevent falls later in life.
One exercise that is particularly effective in preventing falls is knee elevation and weight exercises. “This exercise is an aerobic exercise that increases heart rate, increases cardiovascular endurance, strengthens the heart, and improves blood circulation.” Dr. Michael Masisaid the physical therapist and strength coach in an interview with Health Digest.
This exercise strengthens muscle strength and improves balance. For some people, it is already difficult to stand on one leg without holding on to something. You need to use the small muscles in your core and legs to stabilize your body. “Adding weights increases strength, which is especially effective for building and maintaining muscle mass and increasing bone density,” Masi says.
Exercise is important to prevent falls
Muscle mass begins to decrease from the age of 30, and the loss accelerates with age. This can make it more difficult to walk and do everyday tasks like emptying the dishwasher. Masi says maintaining muscle as you age can reduce your risk of falls and early death. If you haven’t exercised in your life, starting an exercise program may extend your lifespan, Masi says. “Just increasing your weekly exercise time from 0 to 3 hours can reduce all-cause mortality by more than 50%.”
Exercise in later life requires a long-term commitment. in 2018 meta-analysis A study in JAMA Internal Medicine, which compiled results from 40 studies and more than 21,000 people, found that staying active for at least a year can reduce your risk of falls by 12%. More importantly, it can reduce your risk of injury from falls by 26%.
Masi adds that strength training has additional benefits. “Muscle is a more metabolically active tissue, so increasing muscle mass can reduce the risk of metabolic conditions and promote healthy weight management,” he said.
How to do weighted knee high exercise
It’s best to start this knee elevation exercise without weights until you can balance on one leg. Stand with your feet about hip-width apart and feel your feet touch the floor (you can also do this barefoot if you don’t want to use weights). Slowly shift your weight to your left foot and begin to bend your right knee, using your left leg muscles to stabilize your body. If you feel unsteady, place one hand on the countertop or wall for balance.
Raise your right thigh until it’s parallel to the floor and press your left foot into the floor to engage your left leg and lower back muscles. To add a little resistance, press down on your right thigh with your right hand, keeping your thighs parallel with your right hip. You may feel your core working to stabilize you. Hold for a few seconds, then switch legs. Repeat about 12 times per leg.
To make this a knee-height exercise, hold two dumbbells at your sides, or hold one dumbbell with both hands close to your chest. A more challenging variation is to raise the dumbbells above your head while marching with your knees high. You can also practice this at home by holding a water bottle or a thick book close to your chest.
Things to keep in mind when starting a new physical activity
Even if you did high knees in high school, slowing down and adding more weight to this exercise requires you to pay more attention to your body movement and maintaining balance. The great thing about weighted knee exercises is that you don’t necessarily have to go to the gym to do them, so you can do them every day. You can do this exercise while brushing your teeth or waiting for your tea to brew.
Masi says this consistency is important. “Exercise should be something you enjoy doing,” he says. “If you feel like you have to go to the gym every day of your own volition, it’s going to be an uphill battle from the get-go.” To continue building strength and balance, you need to gradually challenge your body. Masi says. This may mean increasing the number of runs or sets, or decreasing the amount of rest between sets. You can also hold your balance for a little longer.
Masi also suggests adding other exercises to your program to challenge your body as you age. “Be sure to add in some high-intensity anaerobic exercise, which means doing 90-100% effort in short bursts with short rest periods in between,” he says. “This type of high-intensity interval training also has the added benefit of improving an important biomarker of longevity called VO2 max and preventing age-related declines in cognitive and physical function.”
