Falls and slips are standard irrespective of your age. However, older individuals are more prone to experience a fall due to the weakened bones or misbalance that usually occurs due to lowered movements. The CDC warns that falls are significant reasons for intense injury in adults over 65 years of age, leading to severe damage and even death.
The bone and muscle density are lacking as we age. This is usually more prominent in individuals with back problems, arthritis, tendon damages, and cramps. In addition, certain neurological disorders such as Parkinson’s disease also affect motility in older individuals leading to frequent falls.
While medications and supplements will help you cope with the pathogenesis of diseases leading to your weaker posture and movements, a rich protein and calcium diet should be compulsorily incorporated to give the extra boost. Apart from nutritious consumption, it is very critical to focus on physical exercise.
Look at these eight essential easy exercises that are super easy and can be executed at home without the need for an expert. Then, practice these exercises and stay strong for the years to come.
Exercise 1: Stand On One Foot
Place your feet hip-width apart and raise the other foot five inches high, and remain in this position for 30 seconds. Then, slowly return to the floor and repeat the exercise with the other leg. You may take the support of the fall initially but as you practice, make sure to do this exercise on your own. This exercise is excellent for maintaining a balance. It keeps your torso intact, pushing more energy towards the limb that you’re standing on.
Exercise 2: Chair Sit-Ups
Most adults find it difficult to stand after being seated for a long time or vice versa. To execute this simple exercise:
- Mount a chair against a wall.
- Give support to the chair to avoid falling.
- Sit on the chair and extend your right and left leg high.
- Bend your knee and stand.
While you sit, keep a straight back posture and avoid bending. Repeat these steps at least ten times. Always start with a few exercises and then proceed to longer durations because your body is ready for it.