Fall, the silent danger of old age
falls are one of the leading causes of serious injuries in people over 65 years old, from bone fractures, traumatic brain injuries to reduced self-care capability. Meanwhile, balance is not natural, it is the result of strong muscles, good reflexes and regular exercise.
According to Aubrey Bailey, PhD in physical therapy at Physical Therapy Associates (USA), balancing exercises can be adjusted to suit each physical condition. Even people who need to exercise while standing can still practice safely.
Here are 11 suitable exercises for the elderly to do at home.
Shift your body weight: Stand with your feet hip-width apart, moving your weight forward, back to the right, left. Fundamental exercises help the body get used to controlling the center of attention.
Heel Raises: Stand straight, lift your heels up and then lower them. Can hold a chair. Exercises to strengthen calves, support walking and climbing stairs.
Step forward, step back: Step one foot up first, then back in the middle, then step back. Repeat on both sides. Daily movement simulation.
Stand with your legs together: Clench your legs, keeping your balance as long as possible. When used, you can let go or close your eyes to increase the difficulty.
Walking combined with turning around: Both walking slowly and turning around, looking to the right - left. Exercises to help balance balance and vision.
Stepping sideways: Stepping sideways to the right and then left, keeping your toes pointed straight. You can slip your hand on the table to support.
Take the next steps: Place one foot on a low step, step up and then step down. Change your back leg every time. Helps improve the ability to climb stairs.
Campaigning up the steps: Stand next to the steps, step up and down in a vertical manner. Only practice when you are sure with the number 7 rule.
Stand parallel (ness): Place your front heel at your back, keeping your balance. This is an advanced exercise, testing the ability to control the body.
Stand on one leg: Lift one leg, bringing your weight to the base of the pillar. You can practice near chairs or walls to prevent slipping and falling.
hair brace (karaoke): How to walk cross-legged in front of and behind. This is a difficult test, helping to regulate reflection and balance dynamics.
How to exercise safely?
Dr. Theresa Marko, rehabilitation expert at Marko Physical Therapy (New York, USA) recommends: "The elderly should not be hasty. Each exercise only requires 5-10 times, practicing regularly every day is more effective than practicing a lot but with intermittent breaks.
If the imbalance does not improve, you need to see a doctor to rule out the cause due to disease or side effects of the drug.
Maintaining balance is not just about exercise, it is the way the elderly keep their autonomy.
