Exercise can help reduce your risk of falls
The exercise could be last thing on your mind after the first snowfall of the season. But do not let the cold temperatures cool your motivation to stay active. Since the bones and joints are more at risk of injury during the winter, it is important to keep them strong and healthy. Try these strength and balance simple exercises to improve your reflexes and reduce your risk of falls.
Exercises to improve strength
- Leg bends. Bend one knee so that your foot up behind you and at your knee. Slowly lower your foot to the floor. Repeat, using the other leg.
- knee bends. Hold on the back of your chair. Stand with your knees relaxed and your back straight. Your knees should face the same direction as your toes. Slowly bend your knees and lift your body by straightening your knees.
- Sit-to-stand. Sit in your chair, with the chair against a wall. Get up without using your hands. If this is too difficult, start with a pillow on the chair until you get stronger.
Exercises to improve balance
- balance Toe-heel. Hold on the sink, counter, or the back of your chair with both hands. Stand on your toes and hold this position for 10 seconds. Then the rock back to your heels, holding this position for 10 seconds. Repeat about 5 times.
- hip circles. Hold on the sink, counter, or the back of your chair with both hands. Without moving your shoulders or feet, make a large circle with your hips to the left (left). After making 5 circles on the left, do five circles to the right (clockwise).
- heel-toe walking. Stand with your left side toward the kitchen counter. You can use the counter for balance if you need. Place the heel of your left foot in front of the toes of your right foot so the heel and toes touching. Focus on a spot in front of you, and take a step to your right heel touches the toes of your left foot. Work up to 20 steps. You can turn around and go the other way, with the meter on the right.
For more strength and balance exercises, visit our health library here.
If you or a loved one suffers from a stiff painful knee or hip that interferes with your daily activities, learn Joint Replacement Center at Washington Adventist Hospital and the Adventist Hospital in Shady Grove can help.
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