Coach’s-Corner; Hey Coach-Jim, What are the top three exercises for someone to quickly improve balance? Start Now, Learn in the Fall, HOW NOT TO FALL, all year Round.
Start Now, Learn in the Fall, HOW NOT TO FALL, all year Round.
Falling is easy... surviving it unscathed not so much... but helping prevent it as easy as 1,2,3 and you have what you need... A little time, all the gravity you can find, and ... YOU.
I mean, it's not like recently, "falls are on the rise"...
Falls among adults 65 and older caused over 38,000 deaths (in 2021) making it the leading cause of injury death for that group. In the same year, emergency departments recorded nearly 3 million visits for older adult falls.
So what are you going to do about this? Is there nothing we can do?
Don't Fall for that crap!
If you were my Personal Training Client (many of you are or have been in the past) these three mives can and SHOULD be done EVERYDAY...
So get up off your cheeks, and check this out -
Three of the most effective exercises to improve balance for seniors are:
SINGLE-LEG STANDS,
HEEL-TO-TOE WALKING, and
STANDING SIDE LEG RAISES...
All these movements engage core muscles and help with stability by practicing weight distribution on one leg at a time while maintaining proper posture....
Here's some Explanation on effective Execution of these Exact Exercises/Moves:
SINGLE-LEG STANDS:
This basic exercise involves standing on one leg for a set period, directly challenging your balance and leg strength, keeping the knee of the foot you stand on what is called "flexed or soft-locked" so the knee foes not hyperextend, and if you can, keep your abs engaged with your belly button sucked in a little and try to keep your standing leg glute deliberately "engaged" and actively focus on using it to stabilize your hips.
HEEL-TO-TOE WALKING:
By stepping with the heel of one foot directly in front of the toes of the other, you continuously practice shifting your weight and maintaining balance while moving, and it can be surprisingly more challenging than one anticipates so initially do this near a safe wall, in a hallway.
STANDING SIDE LEG RAISES:
Lifting one leg sideways while standing engages the hip muscles and core, improving stability and preventing falls, just try to keep your knee your standing on "flexed/soft-locked" and the moving leg with the foot/toes flexed towards your shins.
Important Reminders:
Support when needed:
Always have a sturdy chair or wall to hold onto for support when performing balance exercises, especially when starting out, whether you THINK you need it or not... No one ever sees an unexpected fall coming, and that's why it's Unexpected!
Progression:
Gradually increase the duration or difficulty of these balance exercises as your stability improves, but focus on Duration before Difficulty - go Long before you expect your body to become nifty, skilled, fancy and strong.
Consult a professional:
Before starting any new exercise routine, it's important to recognize the value of consulting professionals like your doctor or a physical therapist or a Trainer you know and trust, to ensure exercises are appropriate for your individual needs... I mean, you may be the first human in the history of mankind with the ability to levitate on demand and never fall again...
But if any "professional" tells you don't worry, you can "float" right through it... Don't Fall for that !