When we think of “Fall Prevention,” generally we emphasize the senior population (age 65-plus), but that’s not the only age group we should be focusing on. Fall prevention awareness needs to begin a lot earlier in life. The risk of falling starts as early as mid-40s with factors of poor balance or chronic issues. I recommend putting your balance to the test starting today.
Here are two simple ways to test your balance:
Test 1
Lift one foot off the ground and see how long you can hold the position. If your planted foot becomes wobbly or if you struggle keeping your raised foot off the ground. That’s a clear sign you need balance training and leg strength.
Test 2
Lift one leg off the ground keeping the foot raised and lean forward as if you are going to pick something up for the ground. If you struggle with keeping your raised foot off the ground while leaning forward, that’s a sign of weak glutes, legs, ankles and balance.
This is a great way to measure where you actually are and what should be worked on to prevent falls currently and as you age. Imagine tripping over the corner of a rug or a raised crack in the sidewalk while walking. Having a strong lower body along with proper balance when you trip could make all the difference from actually falling or to catching yourself from falling. Catching yourself from a fall could save you from setbacks like severe bruises, potential fractures or broken bones depending on the age and impact of the hit.
Although it’s obviously not possible to completely prevent falls, exercises that focus on balance and strength training can reduce the risk of falling while getting you more stable.
Here are some ways to set yourself up for success.
First and of course, exercising and becoming stronger. Checking your vision is also important. Wearing the proper footwear is important. If needed, use the railings for stairs. Making your home safer by clearing out the clutter on the floor, inside as well as the surrounding of your home outside. This can eliminate tripping hazards. The percentage of trips or falls inside or around the home is at a high of 60-75%. If you take away hazards, you eliminate potential accidents.
Falls do not always result in injury, but they can often have lasting, serious consequences. Injuries from falls can affect mobility, independence and mental health. In some cases, falls can result in hospitalization, the need for rehabilitation or a nursing home. The goal is to set yourself up for success and independence as you age.
Ashley LaMorte is a nationally certified fitness instructor and has been in the fitness industry close to a decade. Over the years, she has gotten the opportunity to instruct group X boot camps at gyms and train private clients from all walks of life, all over the Bay Area. She now has her own mobile fitness business LaMorte Lift. Learn more at LaMorteLift.com.
