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An effective fall prevention exercise routine includes exercises that challenge your flexibility, strength, balance and endurance. It’s easy to remember; a well-balanced exercise program will help keep you balanced! I am reading stacks and stacks of research studies and the consensus is in; exercise is the best way to reduce your risk of an accidental fall. The “best” exercise is consistency. And perseverance.
Today I met with an enthusiastic lady who attended my Stand Up to Falls workshop in January. This 73 year old lady remains active and outgoing since retiring but she feels her body starting to slow down. Despite the arthritis in her knee and the scoliosis in her back, she wants to maintain her active lifestyle. She has bought my 5-day DVD series and her favorite is Take 5 for Flexibility. She has set a routine for herself and everyday, she follows along with the Flexibility DVD to “get her body loosened up” before doing the second DVD. The DVDs are not too long so REALISTICALLY, she has time to Follow two fall risk reduction exercise routines in the morning before getting her day started. She is thriving as her body is adapting to the challenges and getting stronger. Twice a week she follows my strength training DVDs and the other days, she works on her posture and maintenance movements.
Her name is Pat and she loves my DVDs because “although each DVD has the Basic 5 stretches, each DVD is different because there are different exercises on each one”. For Pat, her health and independence are high priority in her life. Although she has not fallen, she is concerned about falling so she is taking responsibility for her well-being by getting active today. She makes the time to Take 5 to Exercise each day.
It doesn’t have to be strenuous, it doesn’t have to be an hour of grueling movement, and it should not hurt but it must be consistent! “IT” is active movement. Voluntarily engaging in movement that raises your heartbeat and makes your body warm. Start with simple seated stretching to increase your blood’s circulation and progress to seated resistance movements.
My DVD series is easy to follow and as a certified personal fitness trainer, I verbally cue the viewer through each movement. For example, I remind you to move slow and controlled, I remind you to breathe deeply, and I remind you what body part is supposed to be working! I am a your own personal trainer….on a DVD! Give it a try. You will increase your awareness of fall risk behaviors and how to reduce that risk through exercise. Pat gets it! She has decided to make the time to Take 5 to Exercise each day and her body is reacting wonderfully. Give it a try!
The Fall Prevention Lady
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