Wednesday, August 23, 2017

Falling Wednesday - Finding Time for Anti-Falling Exercises

I originally posted this in November of 2015.

I'm sitting here, 7pm on a Thursday night, and realizing that I have not done all of today's balance exercises.

"I'm too busy", we all say to ourselves.

One day, we won't be too busy to sit in a rehab center, or in a hospital room, or even worse, lie in a nursing home, if we injure ourselves one too many times by falling.  Hit your head, and life as you know it may be over, as it is for the mother of one of my in laws. Broken hips equal a low life expectancy in a senior, and my spouse's 103 year old aunt broke a hip last year.  Falls can break bones in any of us.

I've been lucky - so far.  I am 62 years old.  I have fallen several times already with resulting bruises but no broken bones.  Yet.  This past May, I decided to take matters in my own hands and attend a falls prevention class.  Here in the Binghamton, New York area, we are fortunate because of our large senior population, to have a number of these programs.  They are inexpensive and well worth your time.

So, how do we find the time in our busy lives to practice falls prevention?  Here are four ways to balance time with balance exercises to help our balance. (Remember, consult a doctor first if you have any health or mobility issues.)

1.  Exercise first thing in the morning, right when we get up.  That works for me - sometimes.
2.  If we take mass transit, exercise at the bus stop.  Some exercises can be done holding a bus stop pole, for example, heel stands.
3.  Do you work?  If possible, devote 10 minutes of your lunch to the exercises.  If you have a desk job, you can do two of the exercises sitting down (sit to stand, and leg raises).  In fact, the sit to stand exercise can be one of the most important exercises you ever do.
4.  At home, do you watch TV? Several of the exercises can be done while watching TV - for example, raising your legs while in a sitting position, and rotating them.

It's all about practice.  (And remember, it's best to learn these exercises from a professional who teaches balance/fall prevention. )

Practice your balance today.  Your life may depend on it.

Do you have problems with falls?


  1. I am working on my core strength (when I vegetate watching tv) for 10 minutes or so. I figure that will help plenty, since I swim for 200+ minutes a week, and ride my bike for about 60 minutes a week.

  2. On it! Thank you for the information!

  3. Too busy is okay once in a while, though. We all get inundated with stuff in our lives. Of course, too busy is not okay when it's the reason why these exercises never get done. It's all about the balance.

    :) Okay, so wasn't planning on the pun until it happened...


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