Falls Prevention, part 2.

June 2020 newsletter.

Image and text: Canadian Chiropractic Association.

Taking a tumble can cause serious injury that affects your everyday life and
independence. One of the best ways you can reduce your risk of slipping, tripping and falling is to improve your strength and balance. Almost any kind of physical activity is helpful – but some activities deliver greater benefits than others.

Strong Legs for Stability
Strengthening your leg muscles can reduce the chance of falling if you do lose your balance. Strong legs will stabilize you and can make the difference between staying on your feet and hitting the ground. While any activity that uses your legs is good, it’s important to find something you enjoy. The best exercise plan in the world won’t help if you don’t want to do it. Here are some ideas:

Brisk Walking
Walking requires no special equipment other than a pair of supportive shoes. Make an after-dinner walk part of your routine or
leave the car in the driveway and take a walk to pick up light groceries. There are many simple ways to get moving more often.

Strength Training
Exercises that target specific leg muscles can be easily done at home – there’s no need to join an expensive gym. If you enjoy
being with a group, community centres often have exercise programs for different age groups. Here’s a simple strengthening
exercise to try:

Leg extensions:
This exercise can be done while watching TV or sitting at the kitchen table.
While seated, straighten-out one leg and gently lift it off the ground to a
height that’s comfortable for you. Hold for 10 seconds if you can. Put that
leg down. Extend and lift the other leg. As your strength grows, add ankle
weights to give your legs even more of a work out.

Boost Your Balance
Your sense of balance is what keeps you on your feet – without it you would not be able to stand upright. Poor eyesight, some medications and some health conditions can cause dizziness or other balance problems.

Strength and balance work together to keep you steady. There are many activities that contribute to maintaining and improving balance – and help build strength. Swimming is a good choice if you enjoy the water. Cycling is appropriate for people who feel comfortable on a bike. Wear protective gear such as a helmet. Tai Chi benefits balance, strength and flexibility. It also encourages mental focus, concentration and calmness. Yoga can be adapted for any age. It offers benefits similar to Tai Chi. Golf gets you walking, and using a club requires balance and coordination. Dancing is a great workout for your legs. Put on your favourite music and practise your steps in the living room.

These are just a few ideas to consider. Remember, anything that gets you on your feet and moving will help maintain strength
and balance.

What’s a Good Goal?
Aim for 20 minutes of exercise at least three days a week. Even better – build some activity into every day. Your independence
is worth it.