Cardio training and strength escalate health as aging. But don’t forget about balance exercises to reduce the chance of falling

We all recognize the advantages of regular aerobic or cardiovascular exercises to support our heart and lungs. Activity is also good for our social and mental health. And strength training promotes Strong bones and muscles.

But with age, we also have to train our balance to avoid falls.

Around one in three People aged 65 and older have autumn each year.

Falls They are a common cause of disability and loss of independence in elderly age and can lead to the fact that an elderly person goes from independent life to life in a housing care institution. Above 6,000 older Australians die Every year with Falls.

But many falls can be prevented. So the exercises that are the target and the strength is crucial.

How much do we have to do?

International guidelines Recommend all older people to prevent falls, even if they have never collapsed. Prevention is much better than medicine.

Other guidelines Recommend to people aged 65 and the elderly, they perform “functional training and strength training” within three or more days a week to improve their ability to perform daily activities, remain independent and prevent falls.

Because the balance begins decrease At the age of about 50, it is even better to start the training balance before the age of 65.

To escalate our muscle strength, we must gradually lift heavier weight. Similarly, to escalate our balance, we must practice actions that gradually undermine it. This improves our ability to remain stable in challenging situations and avoid falling.

Functional training means performing physical activity, which imitates daily activities, such as getting up from a chair or entering a step.

When you practice everyday activities necessary for yourself, you improve your ability to perform them. This reduces the likelihood of falling during these activities, and therefore helps to keep independence for longer.

What exercises can you do?

The best exercises to challenge our balance system and reduce the risk of falling are performed during the standing, not sitting.

For example, you can stand with your feet close together or on one leg (if it is sheltered), while performing controlled upper body movements, such as tilting and reaching. It is a functional balance exercise and can be gradually more challenging to exercise as the balance increases.

Here is some Exercises You can exercise at home:

Sit down to stand

Exercise get up from a sitting position ten times every hour. Check if you can do it without using your arms to support. To escalate the balance challenge, place the pillow under your feet.

Search for heels

Get up on your fingers and keep your position for a few seconds. If necessary, hold the bench or wall to get support, but gradually remove support as your balance improves. To escalate the balance challenge, try to do it with your eyes closed.

Walking on the heel

Exercise a walk along the endless line, with one foot placed in front of the other. If necessary, hold the bench or wall to get support, but gradually remove support as your balance improves.

Entering in different directions

Exercise quickly going forward, sideways and backwards. The ability to move your feet quickly can facilitate avoid falling if you abandon something. If you are able to, more challenging actions include acceleration or jumping on the box.

Squats and lunges

The squats and the throw improve the balance and strength of the legs. Add weights to escalate the challenge.

These examples and others can be found on Safe exercises at home.

Make it regular – and adapt to your needs

It is significant that exercises challenging to balance are performed regularly, at least three times a week. The benefits of exercise are lost if you stop doing them, so continuous practice is significant.

People with all skills can safely undertake training exercises, but additional tips and support for people who have physical restrictions are recommended, are feeble or are more exposed to falls.

In the case of younger or capable agility, such as speedy steps, dance and running, they can also improve coordination and balance.

So the next time you do your exercise routine, ask yourself: what am I doing to improve balance? Investing in balance training can now facilitate avoid falls and lead to greater independence in elderly age.