Fall Prevention: Why is it so important?

Maintaining strong balance, posture and the ability to react to your surroundings is of utmost importance – especially as you age. Whether it was a friend or loved one,  most of us know of somebody that had a fall. The subsequent recovery from injury and mental distress that follows can be overwhelming and debilitating. 

In fact, the research is worrisome. 

“One in three adults aged 50 and over dies within 12 months of suffering a hip fracture. Older adults have a five-to-eight times higher risk of dying within the first three months of a hip fracture compared to those without a hip fracture.”

Fortunately, the good news is that you can improve your balance quickly with targeted strength training and decrease your likelihood of injury should you have a fall or accident. 

In this article, we provide 5 exercises that can help improve single leg strength, balance and coordination. 

Scroll to the bottom of this page to view video demonstrations of each movement.

Best Balance and Strength Exercises for Fall Prevention

1. Single Leg Step Down

This exercise can be completed at home on the first or second step of the stairs. If you have access to gym equipment you should start with a lower box. Over time, you will be able to progress to a higher box or perhaps even add some weights to this movement. Complete this exercise on both legs. 

2. Single Leg Hold

This is a bodyweight exercise that should be completed for a set duration. Start with 10 seconds each leg, and over time the goal should be to remain in this position for 30 seconds without excessive movement. Complete this exercise on both legs. 

3. Squats

Squats are a fantastic exercise that can help maintain and improve lower body strength. Once you can master body weight squats, do not fear adding additional weight to this movement. We recommend completing two to three rounds of 8-12 reps. 

4. Lateral Lunges 

Like squats, lateral lunges can be completed as a body weight movement or you can add some weight to gain even more strength. The focus on this exercise should be to separate your feet as much as possible and really feel a stretch on the inside of your leg. Again we recommend completing two to three rounds of 8-12 reps on each leg. 

5. Quadruped Hold

This is a challenging movement that will work your full body. If you are having a hard time balancing in this position, aim for 10 seconds each side, and over time the goal should be to remain in this position for 30 seconds without excessive movement. Complete this exercise on both sides. Remember, you are working opposites here. So, if your right leg is straight, your left arm should be fully extended out in front. 

Long Term Strength Training to Prevent Falls

Do you feel like you want to improve your balance and strength before it’s too late? Perhaps you are beginning to feel like your strength is declining, and now you want to do something about it. 

If that’s you – we want to help build you a sustainable plan that gets you stronger, more toned and confident.  

Complete the form below to request more information about strength training for older adults or someone that has not been to a gym in years. 

 

Video Demonstrations for Fall Prevention Training