Exercise to Prevent Falls- 4 Tips to Stay Upright

Functional Aging

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  1. Exercise to Prevent Falls- 4 Tips to Stay Upright

    exercise to prevent falls

    Falling is a major fear about growing older – and it’s a leading cause of injury and death among mature adults. It’s also a common problem for people who don’t yet consider themselves “old” in the traditional sense.
    But it is not inevitable. Here are the top five ways to prevent falling, according to fitness, health, and aging experts. 
    No. 1: Exercise 
    The US Preventive Services Task Force couldn’t be clearer: Exercise is the best defense against falling. Merely staying active helps, but exercising more than three hours a week lowers fall risk by 39 percent. 
    Movement includes anything you do consistently, even walking or cleaning the house. But you also need to add resistance training, which includes weightlifting and resistance bands. The goal isn’t to get big muscles. It’s to keep you strong enough to prevent falling. 
    We all lose muscle later in life. Having less strength makes it hard to catch yourself when you trip (which everyone does, regardless of age). And muscle protects bones, so we are vulnerable to breaks without it.

    • Strengthen your legs even if you’re only in your 50s or 60s.
    • Practice balancing – again, regardless of age. It’s never too early.
    • Exercise helps prevent and treat Type 2 diabetes, which can cause nerve loss and damage in the feet, making it hard to stay upright.
    • Every time you exercise, you improve your body’s ability to move blood to extremities. And you’re helping your brain’s ability to process where you are in relation to other objects as you move.
    • Our back, hip, and abdominal muscles are collectively called the core. We need it strong for all kinds of reasons. Balance is at the top of them. Core strength allows us to move well at the hip, knee and ankle.

    No. 2: Mind the Prescriptions
    Did you know your fall risk increases if you take four or more prescription medications? So, talk to your doctor and ensure she knows everything you’re taking and why. Don’t assume she’s aware and closely monitoring the list. That’s your responsibility.

    No. 3: Fall-proof Your Home
    Sixty percent of falls occur at home, the National Institute on Aging says. Remove clutter. Clear walkways of loose throw rugs and electrical cords. Install nightlights. Add support rails in the tub or shower.

    No. 4: Wear the Right Shoes
    Don’t use flip-flops, even on vacation. Wear high heels only indoors, if at all. Get some good walking and exercise footwear.

    No. 5: Eat Well
    Protein, calcium, and vitamin D are good ideas – but are not miracle cures or preventions. Use alcohol in moderation, if at all. 

    Exercise to Prevent Falls

    Don’t let concern about falling prevent you from enjoying life as much as possible. And don’t put it off as just a worry “for those really old folks.”

    Strength and balance are essential throughout life. That’s why you should check out our 21-Day Strength and Balance Program! Our Team of Functional Aging Specialists helps men and women 50 and over feel better, move better, and age actively through consistency and support.

    We’re here to guide you to a healthy lifestyle with safe, effective exercise. Stand tall and walk right in to see us. We’ve got your back.

Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com