Exercises For Stability.

No matter your Age, Weight or Gender; stability is important. The ability to stay balanced, and prevent falls is perhaps the most important way to stay out of The Emergency Room.

For the purposes of this post, I'm going to focus specifically on stability and balance exercises for Seniors.

This topic hits close to home for me. My Grandfather took a nasty fall recently, and I need to make sure

Perhaps you're a Senior who doesn't think these types of Exercises are necessary for you, let's examine some statistics:

• Nearly one third of the Elder population over the age of 65 takes a fall every year. The risk of falls increases with age. At 80 years, over half of seniors fall annually.

• As frightening as these statistics are, the true number is unknown since many falls are unreported by Seniors and not recognized by family or hired help.

• Frequent falling. Those who fall are two to three times more likely to fall again. 

 

• About half (53%) of the older adults who are discharged for fall-related hip fractures will experience another fall with in six months.

Alright, so enough with the depressing statistics, let's get down to brass tacks and start working to prevent this problem entirely.

Weight Shifts: This Exercise is basic in principle, but (as you'll find out) is more difficult than it looks. Begin from a standing position, feet shoulder width apart. Lift your left leg off of the ground and out to your side a few inches. Hold this position for as long as you're comfortable but not more than 30 seconds, return to position A and switch to your opposite leg. For added safety, this exercise can be performed with your hand on a wall or counter top to brace yourself. Perform for 2-3 sets with each leg.

Sit to Stand: Another exercise that is basic in principle, the Sit to Stand movement works the Quadriceps, Hamstrings, Glutes, Abdominals and a ton of other muscles that are key in fall prevention. It is wise to start this exercise with a chair that has arm rests on the side for assistance, choose a chair that has a seat that is about the same height as your knees. Perform 3 sets of 8-12 reps. Important note: Those who have knee injuries of any sort should wrap their knees with ACE Bandages prior to performing this movement.

Unstable Upper-Body Exercises: Stability exercises don't have to be lower-body dominant. If traditional upper-body exercises are performed while standing on an unstable surface like a pillow, we can kill two birds with one stone. If standing on a pillow is too easy, you can progress to standing on 1 leg, switching legs between sets.

Curl to Press: This exercise works the Biceps, Triceps and Deltoids (shoulders). Standing on a pillow (near a wall if necessary), feet shoulder width apart begin in the first position shown above. Curl the weight to the second position, rotate your palms outward and press overhead. Lower the weight down in reverse and repeat. Choose a weight suitable for 8 reps, if you can do 12 reps easily, I'd recommend using more weight. Perform 3-4 sets of 8-12 reps.

Lateral Raises: This exercise is excellent for shoulder strength and targets the Front, Middle and Rear Deltoids in addition to the Trapezius. Lateral raises can be performed with Dumbbells, Resistance Bands or even wrist weights. Begin on 1 leg, with your arms at your side. Raise your arms out and up until you reach the position shown in the picture. Be careful not to use too much resistance, just a little will get the job done. It should be stressed to avoid this movement if you have any shoulder injuries. Perform 2-4 sets of 8-12 reps.

A final consideration to make is that even simple things like walking more often, wearing flat bottomed shoes, and paying close consideration to your environment can make a big difference in avoiding falls.


In a subsequent article we'll discuss more advanced movements involving stability balls, and Yoga.

Cheers,
John.