Generally speaking, as we age we experience muscle atrophy (muscle loss) that leads to significant loss of strength. If this occurs within any of the muscles that act on the pelvic and/or lower limbs that are primarily responsible for balance, you will experience reductions in balance.
Other considerations include medication, blood pressure, changes in your visual and cognitive systems and/or other medical condition/s. If you feel this may be the cause, please immediately seek expert advice from your GP or current treating parties.
Movement and general neuromuscular strengthening will help reduce muscle atrophy and strength. Some examples that can be done at home include;
1. Standing Abduction
2. Sit-to-stand
3. Single Leg Stance
4. Calf Raises
5. Alternate Step Returns (Step-up)
This is a common and great question.
Generally speaking, if you are at risk of falls in certain environments (for example, uneven ground), if it is stopping you from exercising or without guidance, it is highly recommended. If you are using a device, ensure it is set up correctly to avoid other injuries.
The truth is, that every age is susceptible to falling, however, the risk continues to increase as we age. Your fall risk can easily be tested and improved with simple exercises performed consistently. If you want this test, please contact us via info@activ8.club and we will send it to you.
Falls and other related injuries can be prevented with regular exercise prescription, pursuing improvements in joint integrity via increases in mobility, neuromuscular strength and endurance. All elements must be considered and improved in conjunction with each other that is tailored to your current health circumstances.
Concerning fall prevention, there’s an abundance of exercises that can be found online, so we have you’re your life simpler and provide you with the top 5 exercises that you can simply perform at home with zero cost!
Please remember that your safety is the utmost priority, so if any of these are too difficult and compromise your safety, cease immediately and seek professional advice (we can do a telehealth consultation to discuss further – click here). All the groups of musculature that act on and around the pelvis play critical roles in stabilising the pelvis, trunk, and legs as we are standing and moving around. Improving the strength, endurance, and mobility of the muscles will lead to increased capacities, thus increasing balance.
The following 5 exercises can be further regressed and/or progressed to suit your current level. If this is something that you require, please reach out to us anytime here. Good luck and remember, progress is better than perfection!
Good luck and remember, progress is better than perfection!
Instructions:
Note: This can be progressed by removing the assistance and/or adding a theraband.
2. Sit-to-Stand
Exercises such as sit-to-stand improve the legs’ strength, posture, and balance, all of which are important for decreasing the risk of falls.
Note: This can be progressed by removing the assistance (if applicable) and holding some weights in your hands
The single-leg stance is an excellent balance exercise that can dramatically improve balance.
Instructions:
Note: This can be progressed by removing the assistance (if applicable) and/or adding a further unstable floor (via foam mat, pillow) and/or closing your eyes
4. Calf Raises
The calf muscles are commonly neglected when it comes to exercises, however, these play a critical role in walking, standing, and balance.
Note: This can be progressed by doing the movement off a step and lowering lower down. Further progression will be doing single-legged.
5. Alternate Step Returns (Step-up)
Exercises such as step-ups help strengthen the muscles of the legs and thighs.
Instructions:
Note: This can be progressed by removing the assistance (if applicable) and/or adding a single leg stance (as above in #3) at the top and/or holding weights in your hands.
Written by Trent Carruthers, Accredited Exercise Physiologist at Activ8 Health Club
