The fear of losing your balance and falling can be terrifying for older people. It is estimated that approximately one third of the population aged 65 years or older is admitted to the hospital due to falls. As age increases, so do the statistics. Approximately 50% of seniors who have hip surgery for a fall will experience another slip within six months.
One of the main reasons older people fall is a lack of strength and balance. Our bodies are meant to move and many seniors lack serious exercise routines, resulting in loss of balance and strength. Learning an exercise program specifically designed for older people’s strength and balance is essential for fall prevention.
For many unconditioned seniors, balance and strengthening exercises can be a challenge. Always begin an exercise program with a trained senior fitness specialist. A fitness professional will begin any exercise plan with a thorough evaluation of balance and strength issues, including postural deviations, soft tissue injuries, and any skeletal conditions.
The benefits of an exercise program are vast. A cardiorespiratory program designed for your specific fitness level will increase blood flow and oxygen uptake to vital organs, allowing those organs to function more efficiently.
Stretching exercises will help you lengthen muscles that have shortened from inactivity, allowing you more freedom of movement and relieving muscle soreness.
Balance exercises will help you with many of your daily activities, such as getting up from a chair or getting out of a bathtub without falling. Balance is also important for being able to move quickly out of danger, such as in a fast-moving vehicle coming too fast while crossing the street.
Strength training is vital to keeping your muscles and bones strong. Strength training has been shown to help reduce osteoporosis and increase bone density. This can help reduce joint deformity and fractures, especially in the hips and spine. Muscle imbalances and lack of tone can be reduced with strength training exercises. Strength training will also help improve your step and gait, which may reduce the need to walk with a walker or cane.
The combination of cardiorespiratory exercises, strength training, balance exercises, and stretching routines will add not only valuable physical enhancement to daily activities, but also provide essential mental health. Increased oxygen flow to the brain and organs increases efficiency and helps reduce memory loss and improves mental alertness.
Starting an exercise routine can seem daunting at first, but hiring a professional fitness trainer who specializes in senior fitness is the first step. Always check with your doctor and obtain medical clearance before beginning an exercise program. Take small steps, increase your stamina and, above all, enjoy feeling the benefits of exercise.
