Fall risk is inherent to certain activities no matter who you are. Yet, some conditions increase fall risk during certain types of movement and exercise. One in four Americans aged sixty five or older, for example, falls each year. Other conditions, such as obesity, diabetes, and neurological disorders, can contribute to increased fall risk as well.
This doesn’t exclude people with higher fall risks from exercise! Here are five workouts that reduce or eliminate balance and coordination issues, perfect for people with higher fall risk.
1. Seated Leg Lifts
From a sitting position on the floor, back to a wall and legs straight out, lift and hold your leg a couple inches from the ground. After ten to fifteen seconds, release and repeat with the other leg. You can also sit in a chair, instead, back straight, and lift leg until it is parallel to the floor. Alternate after ten to fifteen seconds. Keep the core engaged.
2. Sitting Shoulder Press
Sitting upright in a chair, or on a bench, keeping good posture, point elbows out and slowly push arms upward to the sky until fully extended. Slowly release back down to beginning position. Focus on slow, deliberate movements, always keeping the core engaged. Use three, five, or ten-pound hand weights to increase resistance.
In situations where a traditional treadmill is too risky, the elliptical machine can be a safer, more stable alternative. Start light and slow, keeping body-weight impact minimal. Always hold on to the handles for safety, and increase workout time incrementally as you progress.
4. Pool Work
Another way to decrease body-weight impact during exercise is to hop into the pool. Swimming and water aerobics are one of the best total-body workouts that carry little fall risk. Most gyms offer group pool workout classes that can be dynamic and engaging. Good for the heart, too.
5. AlterG Anti-Gravity Treadmill™
Perhaps the safest way to control fall risk is training with the Anti-Gravity Treadmill. Under the supervision of a trained physical therapist, patients and athletes can reduce body-weight impact in 1% increments. Thanks to a sturdy harness, participants can walk or run unrestricted by fear of falling or pain and make adjustments to their gait on the fly.
This is just a small sampling of the many exercises suitable for people with higher fall risk. Have fun and mix it up to keep things interesting. Explore different muscle groups and systems to target, both upper and lower body. The main thing is to keep moving in safe and rewarding ways.