Balance Train to Avoid Falls – Falls are a leading cause of injury among older adults, but they are not an inevitable part of aging. With proper balance training, you can significantly reduce your risk of falls and maintain your independence.

A middle-aged man or senior man performing stretching exercises from his chair.Reports show that about 14 million adults fall each year and that falls are the leading cause of injury in adults 65 and older, according to the Centers for Disease Control and Prevention (CDC). Not only are falls common among older adults, but they can also lead to more serious injuries when they occur. Among seniors, almost 80% of falls in the home happen in the bathroom at home.

Read on for some steps you can take to prevent falls. We also recommend removing trip hazards like throw rugs, floor fans, and other items.

Benefits of physical activity and regular exercise for seniors
  • Increased energy levels
  • Reduced risk— or lessened symptoms —of chronic disease
  • Better quality sleep
  • Reduced joint pain
  • Strong bones and muscles
  • Boosted brain health and cognitive function
  • Improved mental health, mood, and quality of life
An image of a mixed group of adults practicing Tai Chi in a park. Balance Train to Avoid FallsThe Importance of Balance Training

As we age, our balance and coordination can decline, increasing the risk of falls. Balance training helps improve stability, strength, and coordination, making everyday activities safer and easier.

Effective Balance Exercises

Tai Chi: This gentle form of exercise improves balance, flexibility, and strength. This is considered a form of balance training.

Standing on One Leg: Practice standing on one leg for 10-15 seconds, then switch to the other leg. Hold onto a chair for support if needed. This might be a little more difficult than you expect, and it is excellent balance training.

Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot.

Strength Training: Incorporate exercises like squats and leg lifts to build muscle strength, which supports better balance.

An image of middle-aged or senior women stretching in an exercise classThe Role of PPMA in Fall Prevention

At PPMA, we prioritize your safety and well-being. Our concierge medical practice in Newport Beach offers personalized fitness plans and balance training programs to help you stay steady on your feet.

By incorporating balance training into your routine, you can reduce your risk of falls and enjoy a more active, independent life. Trust PPMA to guide you on your journey to better balance and health.

Dig deeper into this topic at the CDC website.

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