Have you noticed changes in your balance? In your confidence in going out without being worried about falling? Is your world becoming smaller due to the places you no longer feel comfortable going?
Let’s fix that!
FALLING IS NOT A NORMAL PART OF AGING!
One major component is being proactive about it.
Here are the 3 areas of focus for my older adult clients:
Core strength is directly correlated to balance. Why? The stronger your core is, the better control you have over maintaining your center of gravity should you become off balance.
Start with anti-rotation bodyweight exercises, then add weight to train body “stiffness” to resist falls/stay upright.
Strength is important for everyone. You need to maintain – or improve – your muscle mass as you age. Every year, your muscle mass decreases unless you actively offset it. Sarcopenia (loss of muscle mass) is the number one reason for loss of independence.
However, as much as strength is important, it only takes you so far. Why? Strength does not always correlate to mobility. That’s where power comes in. Some experts argue that power is more important than strength for older adults.
Power allows you to be able to catch yourself and keep upright if you trip on something. You train your body AND you train your mind. Hopefully, practicing in the gym will translate to your everyday life.
YOU MUST BE OFF BALANCE AT LEAST 25% OF THE TIME – OR YOU’RE REALLY NOT TRAINING YOUR BALANCE!
Here are 3 exercises for beginners:
CORE: BIRD DOG – OPPOSITE ARM/LEG LIFT THEN SWITCH
STRENGTH: SIT TO STANDS – CONTROL ON THE WAY DOWN!
POWER:BALL SLAMS – LOW IMPACT WAY TO MOVE WEIGHT FASTER