Preventing Falls One Stretch at a Time
Do you notice that you stumble just a little more than you use to? Are you catching yourself and thinking boy, that was close! Here are some quick tips and resources to help you improve your balance that will help you stay on your feet! If you are over 30 years of age, you have an increased risk of falling. By increasing stability, we have an advantage against the body’s natural decline in functioning. As we age the body starts to break down and the best way to be prepared is to stay physically active! Strengthening and stabilizing muscles are key to improving balance.
Not active right now? That’s okay, it is never too late to start. Remember to always start slow, use small increments of time or repetitions for exercises, and build your way up to more. Only do exercises that you are comfortable with and always have a support of some kind. Support can be another person there as a spotter or even a chair or something to hold on to if needed.
Quick tips to help you stay up:
- Pick up your feet! How? Pick up your knees towards your head and your toes will follow! March in place with your hands as a marker to hit (waist height), trying to hit your knee to your hand.
- Stand on one-foot then switch feet and repeat! See how long you can go without touching the ground or start with 30 seconds! If this becomes easy, try to stand on a piece of foam or do it with your eyes closed.
- Walk in a straight line with your heels touching your toes (heel to toe) and repeat! This works on your balance. Remember to tighten your core during this exercise.
- Strengthening your core will help to increase your balance as we use our core for many movements! You can strengthen the core by doing crunches, sit ups, push-ups, chair exercises, and more!
- Stretching will help you to recover from exercise as well and stay flexible.
- Chair exercises are a great way to be active and stay safe with low stress and many benefits.
Maintain your balance by continuing these exercises daily, weekly, and monthly! If you don’t use it, you will lose it!
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