Ouch! In this
article, we will discuss a fall prevention program that involves
balance exercises, leg exercises, and the elimination of tripping
hazards in your home.
Your balance deteriorates as you age, mostly due
to the fact that you use that sense less and less as the years go
by. To counteract this, you need to start exercising your balance
on a regular basis. This can be done by standing on one leg or
standing with one foot in front of the other like you are on a
balance beam.
Stand next to something you can hold on to, like a countertop or
the back of a couch, and try to balance for thirty seconds. As you
wobble slightly, you can touch your support if needed. You can do
balance exercises every day for a couple minutes.
Strong leg muscles are indispensable when it
comes to preventing falls. They also make the activities of daily
life a lot easier. As you age, you will lose about a half pound of
muscle per year. Exercising your leg muscles can slow that
process.
The best way to strengthen your legs is to use them more. Go up
and down the stairs a few times each day. Take a walk. Practice
getting up from a recliner ten times in a row. The worst thing you
can to is to not use those muscles. They will slowly wither away,
until one day you won't be able to go up the stairs or get out of
your recliner without help.
You wouldn't think so, but most falls happen in
the home. A lot of these falls are preventable if you know what to
look for. There are three categories of tripping hazards. The
first is things that are part of your home, like frayed carpet,
electric cords, and throw rugs. The second category is clutter,
like clothes you wore yesterday, miscellaneous shoes, or magazines
on the floor.
The last group of falls is caused by inadequate lighting. You
should be able to see what you are about to step on wherever you
are in your home, day or night. You don't want to have to walk
across a dark room to get to the lamp. Consider adding light
switches or nightlights as needed.
Take a tour of your home and eliminate any potential hazards. Then
start doing some leg exercises and balance exercises. These three
things, when used together, can greatly reduce your chances of
falling.
Mike Ross specializes in
balance training and
senior exercise. Be sure to get his free
senior balance (http: report. Related
Article:
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