Types of Exercises That Prevent Falls
When we reach the age of seventy, even a small fall could lead to big injuries. These injuries might even last throughout our lifetime and might cause other kinds of illness leading to our immobility.
This is why we should never let ourselves fall and get injured. We can practice simple exercises with our companion from our Non-Medical Home Care Agency in Ahoskie, North Carolina. Among the simple types of exercise to improve our balance include:
This exercise originated in ancient China and was primarily used to enhance relaxation, calmness, and inner peace. Recently, geriatricians have recommended that we practice tai chi regularly because most research has discovered that this also improves balance, thus a useful tool for fall prevention.
Tai chi movements are slow and deliberate which are low-impact and controlled body movements. The activity challenges the body’s balance but makes us feel well-rested at the same time. So it is expected that we will feel confident and aware of our surroundings and thus decrease risks for falls.
This type of exercise is getting more popular in the country, so you can either search video tutorials on the internet or enroll in senior’s tai chi classes where an instructor could teach you the right movements.
Otago Exercise Program
Another type of exercise which is gaining appreciation in the field of geriatrics is the Otago Exercise Program. This particular program was developed by a group of professionals, composed of professors and doctors from the New Zealand Falls Prevention Research Group in the 1990s.
The Otago Exercise Program is composed of various sessions which include in-home physical therapy, strength and balance exercises, and one-on-one sessions with the trained program-therapists or instructors.
The main objective of the program is to prevent falls which cause serious injuries by improving our bone strength and balance. It also aims to raise our awareness over activities which will pose greater risks to falls.
Simple Home exercises
We could also improve our balance to prevent falls at home with the help of our providers of Personal Care Services in North Carolina.
- Heel Raises. All you would need to do is stand up straight behind a chair. Hold the chair with both hands while keeping your feet a hip-width apart. Make sure that the chair is durable enough to carry your weight. Then slowly lift up on your toes. Hold for 10 seconds then lower your heels to the floor. Repeat 20 times.
- Standing Side Leg Lift. You need to follow the same position- standing while holding onto the back of the chair. But this time, you should slowly lift your right leg straight out to the side 5 inches off the floor and hold. Return to starting position and do this with the left leg. Repeat 10 times for each side.
Home Life Care, Inc. suggests that you practice at least one of these types of exercise to prevent falls from ruining our lives. Start it now.