Falling is one of the major risks for women after the age of 60. The consequences may include hip fractures, reduced mobility and recurrent fear, making older people more limited in movement.
After age 30, the body can lose 3 - 8% of its muscle mass every decade. In postmenopausal women, this process is faster.
Muscle groups in the legs, hips and abdomen play an important role in helping the body stand firm, balance and perform basic movements such as getting up from a chair. When these muscle groups weaken, stability also decreases. In addition, the body's balance system also becomes less sensitive with age.
Exercises for people over 60 are designed to be light, minimally impactful and can be performed daily. The movements are all performed slowly, controlled, without jumping or sudden movements, helping to protect the knee, hip and ankle joints.
Practitioners should start with a support point such as a chair or wall to ensure safety. Only when they feel secure do they take their hands off the support point. This approach helps older people practice without fear of falling.
The biggest benefit of these exercises lies in consistency. Performing them every day helps re-establish coordination between the brain, nerves and muscles. Over time, balancing will become a natural reflex instead of having to strain to control.
Some simple exercises that women over 60 should do such as sitting down and then getting up from a chair, standing with one leg to balance. The exercises will focus on the most important muscle group for stability including the glutes, anterior thigh muscles, hind thigh muscles, calf muscles and core muscles.
