“Help! I’ve fallen and I can’t get up!”
Think you’re much too young to have a fall so devastating that it’s featured in a Life Alert commercial?
All it takes is one fall to change your life forever. Our balance starts to decline when we reach 40-50 years old, particularly in women over 40 according to one study from the TILDA (The Irish Longitudinal Study on Ageing).
Often in our 40’s and 50’s we are so caught up in running our lives that we can be easily distracted and lose our balance. This can cause serious problems if we are not careful. On average, 1/10 adults had a serious fall in their 40’s and 50’s.
The effects of a fall
Over 300,000 older people per year are hospitalized from falls due to hip fractures—an injury that can compromise your mobility and prevent you from doing the things you love for months or sometimes years!
Imagine having to put your work and family life on hold, just because you lost your balance in a precarious situation.
We can’t always avoid falls, but that doesn’t mean we’re helpless.
We can strengthen our bodies to prevent tumbles and to lessen the damaging effects if one occurs. Building key muscle groups can mean the difference between you catching yourself at the top of the stairs and finding yourself at the bottom with major issues.
What you can do NOW
Here are 3 simple exercises you can do to help build your balance, strengthen your legs, and work your core muscles. They’re so simple, you can even do them right now while standing at your desk!
- Side Leg Raise
You’ll need a chair for this exercise to improve balance.
Stand behind the chair with your feet slightly apart. Slowly lift your right leg to the side. Keep your back straight, your toe facing forward, and stare straight ahead. Lower your right leg slowly. Repeat this exercise ten to 15 times per leg.
- Single-Leg Stance
This balance exercise improves your physical coordination. Stand with your feet together and arms at your side next to a chair (if balance is tricky for you, place one hand on the chair and one on your hips). Then, slowly raise your left foot off the floor. Hold that position for ten seconds. Repeat the same action on the right side.
- Back Leg Raises
This strength training exercise makes your bottom and your lower back stronger. Stand behind a chair. Slowly lift your right leg straight back – don’t bend your knees or point your toes. Hold that position for one second, then gently bring your leg back down. Repeat this ten to 15 times per leg.
These small movements can make big changes in your balance and strength if you practice them regularly. So, how did you do? Were they easy or difficult? Make sure to check-in on how you’re feeling after each exercise and make adjustments if required.
Check out some other strength exercises featured in our other blog posts.
Working with a strength training program, such as the ones we have at Movimento, in your 40’s and 50’s can ensure you stay strong and safe for years to come!
What is strength training?
When we say strength training, we mean we expect you to start benching hundreds of pounds right away. Strength training is about little movements, like the ones above, that you can build on! A simple leg raise here, an arm raise there. Before you know it you’ll build strength in your muscles and confidence in yourself that you can carry into all aspects of your life.
At Movimento Fitness, we specialize in customized training programs that fit your lifestyle and abilities. We focus on functional goals—meaning we translate every movement you make in the gym as progress towards a goal outside of the gym. For some, that means achieving the goal of lifting their grandkids or making it up the stairs to their office without losing their breath. Even if this is your first time in the gym, we create can create a plan that helps you feel comfortable and confident while completing your exercises.
Your Next Steps
Strengthening your body isn’t something that can wait until retirement. Get started today!
The first step is committing to yourself. Thinking about what you want to achieve and who you want to be. We’re here to help with that too!
Click the link below to book a call with us. We can discuss your fitness goals, how you feel about the gym, and what we can do to help you gain your strength and confidence back. You can always fall back on us! We’re here to catch you and boost you back up to the strong and balanced person we know you can be.
Contact us to book a chat!