Check out these examples and suggestions of how active agers can and should practice movement so they lower their risk of avoidable falls. As with any movement, there is always an alternative…an easier or a bit more challenging option.
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Picking things up off the floor & reaching for them can be easy…but for some reaching away from their body can be scary because of balance issues. However, it does not need to be!
👆🏽🎥It is subtle but the heel is raised on one foot as Ruth reaches. It’s a good variation to having her balancing just on one leg. Bonus*** is that she hip hinges as well 🌟. There are always options for a movement even with knee issues like she has.
The staggered stance is great for so many exercises. Raising that back heel may not seem like much but it can really be a progression.
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Notice all you see are Karen’s feet for a bit & you can see that she is working. Her stabilizing muscles are firing. Up top, all she needs is a #fitnessball pushing it out to 3 points. When moving is too much all I have someone do is stay in the stance & breathe.
Agility defined by the American Council on Exercise 🤓 is: ”the ability to change direction quickly with ease.” Is there any age limit for agility?? NO.
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Thanks to a trainer Martha worked with before me she❤️s the ladder. I am not kidding…if it is on the floor she will be doing some kind of fancy footwork on it without me saying a word. That coordination and confidence mean that she has the balance and body awareness to put her feet & move her body where it needs to go.
As you saw with Martha, agility can be tested & improved on the ladder. Changing direction quickly is important.
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Here I called out to Leta which cone to walk quickly to a cone (like walking quickly across the street to beat the light). There is a big value in a confident backpedal. That confidence comes in handy during everyday tasks & being able to quickly change direction without losing balance.
The staggered stance is great for so many exercises. Raising that back heel may not seem like much but it can really be a progression.
👆🏽🎥
Notice all you see are Karen’s feet for a bit & you can see that she is working. Her stabilizing muscles are firing. Up top, all she needs is a #fitnessball pushing it out to 3 points. When moving is too much all I have someone do is stay in the stance & breathe.
Prevention of avoidable falls is more than moving in dynamic ways. You can probably imagine how impaired vision can lead to trips…But did you know hearing loss can affect balance?👂
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Medication side effects or combinations can contribute to balance issues.
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A large percentage of falls happen in the home…so trip or slip risks need to go👎🏽.
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Poor footwear (yes that includes ”cute” shoes with no tread)! or Foot pain!
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& of course advocates! There are national orgs & health/fitness pros like myself that enjoy helping & empowering this crowd to live their best life.
