Now available!
Balance 2.0: Preventing Falls with Exercise
Can I help my aging parent? I've been working one on one with my father, to help him regain strength and avoid a fall. This book explains our journey and includes many of the same exercises I taught him: key strengthening exercises that will increase muscle and bone strength, boost your confidence, and improve your balance.
This book provides a home-based fall prevention workout that doesn’t require special equipment, sweating, or getting down on the floor (you can do them on your bed!). Modifications are provided to make each sequence easier or more challenging.
This book provides a home-based fall prevention workout that doesn’t require special equipment, sweating, or getting down on the floor (you can do them on your bed!). Modifications are provided to make each sequence easier or more challenging.
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Facts about Falls:
Falls are the leading cause of injury, emergency room visits, and hospitalizations for seniors in North America. Every 11 seconds, an emergency room in the United States sees a senior fall victim. Falls can reduce independence and accelerate the need for long-term care. The good news is that you can reduce the risk of falling with simple exercises that anyone can easily learn. This book provides a home-based fall prevention workout that doesn’t require special equipment, sweating, or getting down on the floor. The exercises improve balance, increase muscle and bone strength, and liberate joints throughout your body. Modifications are provided to make each sequence easier or more challenging.
The book is divided into three easy-to-follow sections: The Problem: Falling, The Solution: Not Falling, and The Action Plan: How to Not Fall. Fifteen foundational exercises are described in detail and accompanied with illustrations. The exercises are designed to be tackled one at a time, so you can fit them into your daily life at your own leisure. By doing so, you will increase your strength, improve your posture, and boost your confidence — all vital components in preventing a fall.
The book is divided into three easy-to-follow sections: The Problem: Falling, The Solution: Not Falling, and The Action Plan: How to Not Fall. Fifteen foundational exercises are described in detail and accompanied with illustrations. The exercises are designed to be tackled one at a time, so you can fit them into your daily life at your own leisure. By doing so, you will increase your strength, improve your posture, and boost your confidence — all vital components in preventing a fall.
Book excerpt:
Clams
The clam exercise strengthens the hip muscles on the outside of your legs, a muscle that is often neglected but is also beneficial in preventing falls.
To start: Begin by lying on your left side on your bed or on the ground. Support your head on your left arm or with a pillow. Bend your legs, pulling your knees in front of your torso, with your right leg directly on top of your left. Your heels, hips, and shoulders should form a straight line. This will be your starting position.
1. Keeping your feet together, lift your right knee upwards, directly above your left knee.
2. Pause at the top of the movement for one to two seconds.
3. Lower your knee to the starting position.
4. Repeat eight to 10 times.
5. Roll over to your right side, and repeat steps 1 to 4.
Visualize: Your knees are the centre of a clam shell that is opening and closing in the water. Your hips and feet are the edges of the shell, controlling how much the shell can open.
Do you need to make it easier? Don’t lift your knee as high.
Are you ready to make it harder? Keeping your heels together, lift your feet off the bed or floor. Follow steps 1 to 4 with your feet in the air. Roll over and repeat steps 1 to 4 on the other side.
Image: Copyright Emily Sterczyk, 2020, All rights reserved.
Text: Copyright Amanda Sterczyk, 2020, All rights reserved.
The clam exercise strengthens the hip muscles on the outside of your legs, a muscle that is often neglected but is also beneficial in preventing falls.
To start: Begin by lying on your left side on your bed or on the ground. Support your head on your left arm or with a pillow. Bend your legs, pulling your knees in front of your torso, with your right leg directly on top of your left. Your heels, hips, and shoulders should form a straight line. This will be your starting position.
1. Keeping your feet together, lift your right knee upwards, directly above your left knee.
2. Pause at the top of the movement for one to two seconds.
3. Lower your knee to the starting position.
4. Repeat eight to 10 times.
5. Roll over to your right side, and repeat steps 1 to 4.
Visualize: Your knees are the centre of a clam shell that is opening and closing in the water. Your hips and feet are the edges of the shell, controlling how much the shell can open.
Do you need to make it easier? Don’t lift your knee as high.
Are you ready to make it harder? Keeping your heels together, lift your feet off the bed or floor. Follow steps 1 to 4 with your feet in the air. Roll over and repeat steps 1 to 4 on the other side.
Image: Copyright Emily Sterczyk, 2020, All rights reserved.
Text: Copyright Amanda Sterczyk, 2020, All rights reserved.