Balance. Strength. Flexibility. Endurance. These are four components of a fall prevention exercise program. If you are an older adult, it's important that you incorporate a combination of these activities into your daily life if you want to remain independent and prevent a fall.
Maintaining strength is perhaps one of the most important elements an older adult can do to prevent falls. Your legs are your "fall prevention muscles" says Dr. Debra Rose, creator of FallProof™ balance and mobility training program. As such, it is absolutely necessary to do leg strengthening exercises.
As part of the evidence-based balance program, Stepping On, one of the daily balance exercises attendees are to do is the Chair Stand. It's that simple; stand up and sit down. Set a goal number and do that number each day. Your body will adapt to this exercise demand and your body will get stronger. If you need to use your hands to stand up, use your hands. It will get easier.
One remarkable class participant of mine is living with a progressive disease that affects her muscles. Rather than give up and deteriorate, this woman is exercising so she can function. And guess what? She's getting stronger! After four weeks of balance training and doing her chair stands at home, she was able to do 4 more chair stands in 30 seconds. Amazing! Keep doing your chair stands!
No matter what your condition or limitations, you can get stronger. You have to believe it to see it. All it takes is effort. Get up and sit down. Several times in a row, everyday. Keep moving. Your body was made to be in motion so keep it that way.
Order my book and start your fall prevention exercise program at home. Order here: Complete Guide to Fall Prevention.
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