Fall Prevention Muscles

Getting old ain't easy; our bodies are changing, our minds are wandering and our world is shrinking.  Unbeknownst to many, as these changes associated with aging take place over time, the risk of falling increases in direct proportion to the changes one experiences.

It may be one close call that shocks you back into you reality or it may be a fall that opens your eyes to the increased vulnerability of getting older.   Although falls are associated with getting older, they are not a normal part of the aging process; the risk CAN BE reduced.  The first step to remaining independent is to learn how the process of getting older affects one's balance system and the ability to react timely and appropriately.

We've all heard the old adage; "Use it or Lose it" and honestly that is the most true, most appropriate advice to keep in mind as our body clocks keep ticking and the years start adding up.  The "Use it or Lose it"principle applies to every facet of fitness; strength, balance, flexibility, endurance as well as  our brain, including memory and cognitive function.  If you do not practice skills and challenge yourself, your body and mind forget how to react.  In other words, what used to be "INSTINCTUAL" is forgotten; and the body/brain forget how to react timely and appropriately.

Relating to balance, the number one way to improve balance is to increase lower body strength.   The quadriceps or front thigh muscles are our "fall prevention" muscles.  With strong legs, a person is better able to walk, remain balanced and react to imbalances quickly which is why our leg muscles are called our "fall prevention muscles".  Therefore, it is essential that older adults engage in consistent lower body strengthening exercises.

This can be a daunting task for anyone who has trouble standing up, so all I'm asking you to do is stand up and sit back down.  Some people need to use their hands to get up and that's ok.  Just do this movement.  Some people have 'bad knees' and standing and sitting hurts their knees.  IF that is the case, I have two suggestions:

1.  Protect your knees:  Proper form leads to proper function.  If you're sitting down 'incorrectly', you may be placing an extreme amount of pressure on your knees which increases the pain.  My suggestion to you is envision the worst port-a-potty you have ever been in; the one that you're afraid to touch the seat.  As you sit down in your chair, LEAD WITH YOUR HIPS, not wanting to sit but to direct your buttocks over the seat.  As you reach back with your hips, your weight will shift to your heels and you will sit down slowly, leading with your hips, sensing that your buttocks is going past your heels.  
2. Use a HIGHER seat:    Some chairs (and toilets) are higher than others and we've all learned that the higher the seat, the easier it is to get up.  I want you to stand up and sit down for a personalized number of times every day, so if you experience pain while doing this exercise from a chair, put a pad on the chair or do this exercise from the side of your bed if it's higher than the chair so you can successfully do this exercise in the PAIN-FREE zone.    Listen, a partial sit to stand is better than none at all.  Find the seat height that works for you and do your sit to stands there, everyday.  

Instead of coming up with excuses, let's find solutions so you can do these exercises specifically designed to improve your balance and keep you on your feet, in your home, thriving in the life you have worked so hard to enjoy.

You are not alone; you are not the only person who feels that their 'balance isn't what it used to be'.  I am a balance specialist and fall prevention expert who has been working older adults of all ability levels, sizes, shapes, colors, culture and beliefs.  I am here for you.
Practical.  Applicable.  Realistic.   Exercises to Improve your Balance.
Educate.  Demonstrate.  Facilitate.  Research-based tools to use at home, at your convenience.