Feel weak? Stand up.

Lower body weakness is the #1 cause of falls among the older adult population.  Because of that, I call your legs your "fall prevention muscles".  If you want to react quicker to imbalance, if you want to walk straight and feel stable when standing, if you want to prevent a fall, you need to strengthen your leg muscles; both upper and lower leg.

The easiest way that has been proven to make your legs stronger is to do a 'chair stand'.  Simply stand up then sit back down.  No fancy equipment, no grueling routine, simply stand up and sit back down. It's suggested you cross your arms on your chest but if you need your hands to stand up, try pushing off with one hand.  If you can't do that, use both hands.

The next thing is to find out how many you should do.  I use the Senior Fitness Test and have people stand up and sit down as many times as they can in 30 seconds.  That might not seem like a long time until you're doing it!  Do as many stand up/sit downs as you can.  Write that number down and that's how many you do each day.  It doesn't have to take you 30 seconds but when the last one is as easy as the first, do another.

I just finished my first four-week brain-based balance training session at The Heritage in El Dorado Hills and this group got stronger!  Six out of nine people (two were not in class) did three more chair stands in their 30-second post-test.  Three more chair stands in 30 seconds.  These are healthy older adults living in the community, living in their homes, wanting to stay in their homes.

Three more chair stands might not sound like a big deal but until it's you doing it!  These people worked hard and increased lower body strength while improving center of gravity awareness in four short weeks.   Huge improvements for the prevention of falls.

Stronger legs translate to quicker reaction times, more muscle mass, stable walking gaits, and the ability to get up from the floor or get up from a chair easier.  You've got to practice the skills to get up from the floor and follow the tips to get up from the chair but strong legs make independence possible.

Every chair stand counts!

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.