Each year, more than one in four adults aged 65 and older will fall. In fact, falls are the leading cause of fatal and nonfatal injuries among older adults. In this blog article, we will help you learn how to improve balance and reduce your risk of falling.
Exercises for Balance
According to the Mayo Clinic, nearly any activity that keeps you on your feet and moving can help you maintain good balance—even simply walking. But exercises specifically designed to enhance your balance are beneficial to improve your stability, strength and coordination. Every other day, follow this series of exercises that targets static (stationary) and dynamic (moving) balance.
Tai Chi or Yoga
Another exercise that can help improve your balance and reduce your risk of falling is tai chi, which involves performing movements in a slow, focused manner. A study of tai chi practitioners in their mid-60s found that on measures of stability, most scored around the 90th percentile of the American Fitness Standards.
Yoga also provides balance benefits: According to Temple University research, women 65 and older who took twice-weekly yoga classes for nine weeks increased ankle flexibility and showed more confidence in walking.
While you can do both tai chi and yoga at home, you may want to look for classes at a local gym, studio or community center—safety is key.
Sleep More Than 7 Hours
Far too many Americans aren’t getting enough sleep, which can lead to a variety of health problems. What’s more, sleep deprivation slows reaction time, and a study at California Pacific Medical Center shows that it’s also directly related to falls. Tracking nearly 3,000 older women, the researchers found that those who typically slept between five and seven hours each night were 40 percent more likely to fall than those who slept longer.
Theraworx Relief for Muscle Cramps and Spasms
Before you begin any physical activity, apply Theraworx Relief from your hamstrings to your toes. This will help “warm up” your muscles and reduce your risk of a surprise exercise-associated muscle cramp or spasm. Apply immediately after physical activity as well to reduce muscle soreness.
Theraworx Relief topical solution is available at pharmacies nationwide. Find a store near you to pick up a bottle.