Strengthen Your Foundation: Top Exercises to Reduce Your Risk of Falling

In the journey of life, maintaining our balance and stability is of paramount importance. Whether you're a young adult, a middle-aged individual, or a senior citizen, the risk of falling is something that can affect us all. The consequences of a fall can range from minor bruises and discomfort to severe injuries that may have a lasting impact on our well-being.

Fortunately, there are proactive steps we can take to reduce our risk of falling, and they don't involve complex equipment or drastic lifestyle changes. Instead, some simple yet effective exercises can play a pivotal role in enhancing our balance, strength, and coordination, ultimately helping us stay on our feet and live life to the fullest.

In this blog, we'll delve into a selection of my favorite exercises proven to decrease your risk of falling if done consistently. These exercises are suitable for individuals of all ages and fitness levels and can be easily incorporated into your daily routine. So, whether you're a fitness enthusiast or someone looking to take the first steps towards better stability, join us on this journey to strengthen your foundation and build a safer, more confident you. Let's get started!

While performing these exercises, stand near a counter or other sturdy surface and have someone spotting you in case you lose your balance. Rely on your hands for safety, using them as much as necessary, but avoid depending on them excessively. A key aspect of enhancing balance is placing greater reliance on your legs while minimizing dependence on your arms. As always, make sure to consult with your physical therapist or physician before performing any of these.

Balancing On A Step
Step one foot lightly onto a box or step stool in front of you and try to maintain your balance for 1-2 minutes holding on as needed. Repeat for 2 sets on each side.

Stepping Over Hurdles
Place a small object such as a cane on the floor. Step forward so that you are close to the cane. Step over the cane with one foot and step that foot backwards to the starting position. Repeat for 2 sets of 10 repetitions on each side.

3-Way Kicking
Stand on one leg to balance, while maintaining balance, kick your opposite leg forward and to the side. Repeat for 2 sets of 10 repetitions.

Chair Squatting
Stand in front of a chair with your feet hip width apart. Slowly sit down onto the chair. Sit down completely and then stand back up without using your hands if possible. Repeat for 2 sets of 10 repetitions.

Walking Backwards
Begin next to a long countertop or other long steady surface. Start to walk backwards by landing on the ball of your foot and then rolling through to the back of your heel. Repeat for 2 sets of 5-10 laps.

How often should you practice your balance?
Current research suggests that for balancing practice to significantly impact the risk of falls, a minimum of 50 hours of practice over 3 to 6 months is required. This equates to approximately 30 minutes of balancing exercises every day for 3 months or 15 minutes daily for 6 months.

If this seems daunting, remember that any effort beyond your current routine is something to be proud of. The most important step is to simply begin—progress comes with the commitment to start.

And remember, the best time to start was 3 months ago but your next best time to start is today.

As always, reach out to us via email or phone for questions or to schedule a visit!

phone: (212) 604-1316
email: info@tula.nyc