Most of us would like to remain in our home as we get older, remaining independent, healthy and active – and there are simple things that have a major impact on our ability to age in place. Managing our health through the nutrition in foods we eat, remaining social and engaged with our communities and families, and staying active.
Nothing puts our independence at risk like a fall.
Did you know that…
An older adult heads to the ER every 15 minutes due to a fall-related injury?
Accidental falls are the leading cause of injury-related death for those over 65?
These are sobering statistics from the CDC, yet it’s important to realize that falls are not an inevitable result of aging, and we have the power to reduce our own risk of falling.
Today is Arizona Fall Prevention Awareness Day. (Jump below this video from Governor Jan Brewer for some simple tips to reduce your risk!)
FIVE SIMPLE FALL PREVENTION EXERCISES
Who do we lean on for advice? Exercise Physiologist and Certified Health Coach Rhonda Zonoozi, BS, CHWC, HFS, from the Sun Health Center For Health & Wellbeing in Surprise, AZ, of course! She suggests these simple 30-second exercises you can do at home.
Isn’t that worth preventing an emergency room visit, or worse?
- One Legged Standing – practice standing on one leg for up to thirty seconds, holding on to sturdy furniture or a counter with both hands. Alternate legs. As you get stronger over time and your balance improves, graduate to one hand, one finger, then hands-free.
- Start over holding on to something sturdy with both hands, and do your one-legged stands with your eyes closed. Build up the amount of time you stand on each leg to thirty seconds each as you get stronger.
- Once you can do the above two exercises successfully, it’s time to move on to another more advanced move. This time, we’ll add in leg lifts to the one-legged stands, keeping your eyes open. Holding on with both hands, keep your leg straight and lift it out to the side or in front of you–working up to ten repetitions–then do the same thing with your other leg.
- Heel-to-Toe Standing – Hold on to something stable, but line your feet up heel-to-toe, instead of standing on one leg. Your feet should be lined up with the heel in front touching the toe of your foot directly behind it. Standing tall with your feet straight, and balance your weight equally between both legs. Do this for thirty seconds, then reverse your feet to lead with the opposite leg.
- Once you can stand tall without wobbling for thirty seconds, try the same exercise without holding on, keeping your arms straight out and horizontal to the floor.
Each of these take thirty seconds per leg – JUST ONE MINUTE. We all have time for one minute, right?
To get stable and strong even faster, Rhonda recommends adding in weight training or strengthening classes tailored to older adults. Take a look at our October issue of LiveWell magazine for free and low-cost classes.
