Fear of Falling - Fit Training Blog for Women 40, 50 and Beyond

We've all done it--- Fallen.... off a step, a bike or a shoe, even!  As we age, falls are a significant contributor to hospital visits, broken hips, wrists and ankles.  Not to mention a spiraling health decline that many times accompanies a fall.

 

 

Did you know that staying physically active helps you avoid falls?  Even better, adding a balance routine into your daily exercise provides a strong foundation for stable footing and quicker reflexes when you get off balance.

 

There are many benefits of staying active (including increasing your reaction time to decrease your chance of a bad fall):

 

  • Maintaining muscle strength

  • Strengthening bones

  • Slowing down the process of osteoporosis

  • Keeping joints and ligaments more flexible making it easier to move around

  • Along with increasing energy, strengthening your heart and lungs and promoting a strong sense of well being. 

Here is one super move from Better Balance, a Special Health Report from HarvardMedicalSchool:

Single-leg stance
  1. Stand up straight with your feet together and weight evenly distributed on both feet. Put your arms at your sides.

  2. Lift your right foot a few inches off the floor, bending that knee slightly, and balance on your left leg. Hold this position for as long as you can. Five seconds is a good start; aim for 30 seconds.

  3. Lower your foot to the starting position.

  4. Repeat with your left leg. This completes one rep.

  5. If you can, repeat once or twice more.

 

As you do this exercise, focus on a spot straight ahead. Try to maintain good posture throughout by keeping your chest lifted, your shoulders down and back, and your abdominal muscles braced. And breathe comfortably.

 

If this exercise is too hard, hold onto a chair or counter for support. If it’s too easy, hold the leg lift for 60 seconds, or do it with your eyes closed.

 

Need help with balance, flexibility and overcoming the fear of falling?  Call me, I can help.  203-877-5270.

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