Catch Yourself Before You FALL
- Sara Hodgson
- Oct 18
- 3 min read
Catch Yourself Before You FALL
Have you ever tripped over something (or a child or an animal) or tripped up or down the stairs, but you caught yourself before you actually hit the floor? I know I have.. many times. Everyone is at risk for falls, but the older adult population is at a significantly higher rate of risk. One out of three adults 65 and older take a tumble each year. Boomers, I say this with all the love in the world to you… I don’t want you to be one of those people that could face a fall. If you are not a boomer, you are not off the hook this still applies to you; your risk rate is just a bit lower but still not zero. It sounds so innocent but falls can lead to injuries that can have short or long term side effects and even in unfortunately a lot of cases for older adults can lead to death. It's crazy and sad to think about it as a reality, BUUUUT can you take a wild guess as to what can help prevent or reduce your risk of falling now and or later in life? 😁😁😁 If you’ve been around for while you already know the answer…That’s right.. shocker…. STRENGTH TRAINING.
Strength, flexibility, and balance are actually all KEYYYYYYYY aspects that you need on your side to lower your risk of falling. Pretty much the more mobile, strong and stable you are, the lower your risk is for a fall to have major effects on you.
Here is how to improve your…
Strength- Start resistance training 2-3 x’s a week
Exercise examples:
Body weight squats
Sit to stand from a chair
Split Squats (bonus these will work your balance a bit with the split position)
Balance – Add balance exercises into your exercise routine
Exercise examples:
Balance on one leg for x amount of time
Balance on one leg and add a reach down to the floor
Flexibility – Target both static stretching and dynamic mobility drills.
Exercise examples:
Leg Cradles (bonus these work your balance too)
Quad Stretches (bonus these work your balance too)
Knee Drops
Putting it altogether
A simple routine you can do at home:
Warm Up Stretches (working your mobility/flexibility)
10 Knee Drops each leg
10 Quad Stretches each leg
Strength Exercises
10 Sit to Stands from a chair OR Body Weight Squats
10 Split Squats each leg (hold a wall or chair for balance if your balance needs work)
You can repeat the two above strength exercises for a second set of each
Balance Exercise
30 seconds to 1 minutes balance on each leg
(to add some difficulty make circles with your toe with the foot that is up in the air)
Be preventative - Start upping your strength, mobility, and balance game now so you can prevent falls later.
Head on over to youtube to check out FREE workout videos
Looking for monthly training tips, new product info, motivation, etc?
Subscribe here to the monthly Strength Report - my monthly newsletter full of all the goods
Check out current available strength training programs here
Remember: this video is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information seen here.
