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.With the guidance in this book, you can:- Improve your balance, 15 to 30 seconds at a time- Learn how to engage more muscles when you sit and stand, and- Practice good walking mechanics using common household recycling items like empty paper towel tubes.The book is divided into three easy-to-follow sections: The Problem, The Solution, and The Action Plan. A dozen 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.“Balance and Your Body is an effort to break the debilitating cycle of the ‘fear of falling.’ Amanda provides guidance for readers based on solid scientific evidence to assist with safe and effective activities that reduce the risk of falls.” — Dr. Robert H. Wood, Director, School of Allied Health, Boise State University
Author(s): Sterczyk, Amanda
Year: 2020
Language: English
Commentary: home-based fall prevention workout with not special equipment,improve balance, increase muscle and bone strength, and liberate joints throughout your body
Pages: 75
Tags: home-based fall prevention workout with not special equipment,improve balance, increase muscle and bone strength, and liberate joints throughout your body
Foreword
Introduction
Part One: The Problem
Fear of Falling
Is Fear a Vicious Circle?
Have You Ever Fallen?
What's the Problem with Falling?
Exercise vs. Getting in Shape
Are You in Shape?
How Much and What Type of Exercise Do You Need?
Are There Benefits to Light Physical Activity?
Balance and Gravity
How's Your Balance?
Do You Know about the Heel-Toe Express?
What's Gravity Got to Do With It?
Part Two: The Solution
Fall Prevention
Want to Hear About My First Encounter with Fall Prevention?
Have You Seen Fall Prevention Programs Lately?
Can You Regain Your Confidence after a Fall?
Balance Basics
Do You Know the Three Pillars of Balance?
Is It a Photo or a Video?
Can You Improve Your Balance in Three Days?
How’s Your Walking?
Balance and Strength
Have You Ever Tripped Over Your Own Foot?
What Does It Mean to Exercise?
Will Those Stairs Really Kill You?
Can You Do a Side Shuffle?
Balance and Posture
How Does Your Posture Impact Your Fall Risk?
Do You Play the Piano?
Do You Window Shop?
Are You a Comma, Question Mark, or Exclamation Point?
Balance and Your Joints
Are Your Ankles Stiff?
Are You a Well-Oiled Machine?
Do You Play with CARs?
Part Three: The Action Plan
Functional Fitness
Does Practice Make Perfect?
What's Functional Fitness?
Do You Know How to Turn a Movement into Exercise?
Can We Talk About Safety?
The Exercises
Tackling the Exercises One at a Time
Before You Begin
Definitions
Finger Follow
Static Balance
Clock Toe Taps
Dynamic Walking
Lower Body Strength Exercises
High March
Heel Raises
Counter Squats
Four-Way Hip Strengthener
Sideways Walking
Active Sitting
Active Standing
Joint Mobility
Ankles
Knees
Hips
Waist
Fingers
Wrists
Elbows
Shoulders
Neck
Acknowledgements
Reviews of Move More, Your Life Depends On It
About the Author
