BUILD STRENGTH, PREVENT FALLS
FITNESS SOLUTIONS 5 simple exercises to build strength and stability in seniors to prevent dangerous falls
Now that we are in the heart of winter, there are challenges that confront us on a daily basis. Life is hard when it is -20 degrees outside, slippery and dark. This is reality for everyone, but, even more so for seniors who may be living with conditions affecting their strength, stamina, balance and co-ordination. Joint replacements and arthritis, along with neurologic and cardiovascular issues, can make it difficult to maintain muscle tone and co-ordination, leading to gait and balance disorders.
In a bit of a “Catch-22” scenario, seniors with diminished strength and stability who have poor balance as a result, tend to do less out of a fear of falling. Doing “less” means demanding less of their muscles and allowing them to waste away. Weak muscles throughout the body have a negative impact on posture, which changes one’s gait, making it more difficult to move around … starting the cycle all over again.
Many seniors who do not exercise know they should be doing more to maintain their muscles but often don’t know how. To help, I’ve called on a colleague who is an expert in the area of functional strength and stability training for people with medical conditions ranging from stroke to osteoarthritis. Andre Gremillion is a Medical Exercise Specialist, Physiotherapy Assistant and Clinical Instructor in Buda, Texas. An extremely creative and intuitive professional, he sent me his top five strength and stability lower extremity exercises for seniors. They are as follows:
1. Slow, controlled squats. Andre advises his older clients to hold onto a table or countertop for stability and perform knee bends (squats) at a slow pace to increase the “time under tension” that the muscles will experience. Attempt 3 sets of 12 to 15 repetitions, taking 5 to 10 seconds to complete each repetition. Moving this slowly can be tough! Descend only to the point where your thighs are parallel to the floor.
2. Split Stance Squats (or Stationary Lunges). Keeping one hand on the back of a chair for stability, take one big step forward so that you are in a split stance. From this position bend your front leg as you lower the knee of your back leg toward the floor. Keep moving in a slow tempo as you complete 6 to 8 repetitions per leg, taking about 6 seconds to lower and rise again.
3. 4 Way Hip Circuit. Moving the focus of the work to the hips and buttocks for this series, Andre will have his clients perform straight leg lifts to the side, front and rear of the body. Use a counter or chair for stability, stand up straight and lift your leg straight out the side 10 to 15 times before using the other leg. Immediately continue with straight leg lifts to the front (think of the Rockettes!) and then to the rear. After completing each of the moves, rest and then repeat for 3 total rounds.
4. Standing Floor Reach. Stand with feet shoulder-width apart with a very slight bend in your knees. Place your hands on your thighs and then slide your fingers down your legs toward the floor. Lower only to the point where you feel comfortable, with no pain. If you feel unsteady, keep one hand on a chair while sliding the other hand down your legs. Do not bend your knees as you reach. Repeat for 3 sets of 15 repetitions.
5. Lower leg/ calf combo. With one hand on a countertop for support, balance on one foot for 10 seconds. When you get to 10, immediately attempt to do 10 single leg calf raises with the leg you were just balancing on. Repeat with the other leg for 3 rounds.
All of the exercises above can be modified to become more challenging as you get stronger and more stable. As with any new exercise programs, consult with your doctor before beginning and if you ever feel any pain or unease, including dizziness, stop immediately.
Medical Exercise Specialist Ernie Schramayr helps his clients manage medical conditions with exercise. You can follow him at erniesfitnessworld.com; 905-741-7532 or erniesfitnessworld@gmail.com.