Prevent a Deadly Fall

For adults in “the silent generation” or “baby boomer generation”, falling down is a big deal. Falling is the biggest risk for hip fractures, which can lead to an early death. At least 25% of adults who suffer from a hip fracture die within one year.

 

Falls happen for many reasons such as weight issues, osteoporosis, weak body, poor balance, and poor posture. Many doctors are now telling their patients with osteoporosis to no just use drugs but to exercise as a way to rebuild strength and restore balance.

 

What exercise can prevent falls?

 

Work Out Lower Body

           

Workout 1: While standing à rise on toes à lower heels to ground à rock back on heel lifting toes = Repeat this exercise 20 times

 

Workout 2: Standing à Front Kick à Side Kick = Repeat 20 times to build hip strength

 

Workout 3: Seated àLift and straighten alternating legs = Repeat 20 times for each side

 

Workout 4: Ease into and out of sitting positions without using your hands

 

Workout 5: Lying on back à bend one knee à raise other leg to height of other knee à Repeat 20 times to build leg strength and knee stability

 

Restore Balance

 

            Level 1: Stand on both feet staring at point on wall for 30 seconds.

            Level 2: Stand on both feet with eyes closed for 30 seconds.

            Level 3: Stand on one foot staring at point on wall for 30 seconds.

            Level 4: Stand on one foot with eyes closed for 30 seconds.

 

Do Not Move to New Level Until Completed Previous Level!

 

IMPORTANT NOTICE: In August 2009 when Cohen Family Wellness opens its doors, we will be offering state of the art examinations to determine your risk of falls. This will be done through a series of comprehensive neurological, orthopedic, and balance assessments. Once we determine your base level of risk we will then work together to improve your balance, strength, and overall fitness.