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Monday, December 05, 2022

The best exercises at home to avoid falls and prevent dependence

El mejor ejercicio en casa para evitar caídas y prevenir la dependencia

It is more than proven that exercise and sports make people’s lives better. Physical activity at any level makes us stronger, more resistant to impact, falls or pain and allows us to live longer and better. But what happens when we get older? At a certain age, our body acquires more and more limits that make it difficult for us to do certain sports or activities, which makes us withdraw from exercise and neglect physical activity. However, there are countless options adapted for all ages and levels to lose the fear of exercise and feel full again.

Exercise improves our physical function, reduces the burden of chronic diseases, reduces overall premature mortality, and reduces mortality from heart disease, cancer, and chronic respiratory diseases. Along with all this, body movement also gives us ‘unseen’ benefits such as maintaining our autonomy for as long as possible and avoiding falls that can lead to serious complications. In this sense, we propose seven simple exercises to do at home and restart the engine of health.

Exercise with a chair. All you have to do is stand on the back of a chair, which will serve as a supporting element, and alternately raise the tips of the feet and heels. Another way is to raise the knees, trying to bring them above the waist. Always keep one foot on the ground for support.

side extension. Also using a chair, or some other safety element, the person will raise the leg laterally, parallel to the body. The goal is to get as many feet as possible. Gradually it will gain strength.

front stretched. Sitting on a chair, alternately raise your legs, trying to keep them straight and outstretched. It is necessary to try to lock the knee and keep the other foot on the ground. Always knowing that these exercises should be adapted to the needs and abilities of each individual.

Sit down and get up. Although it may seem like one of the simplest exercises, it is actually one of the most complicated when you suffer from mobility difficulties. It simply involves sitting and getting up from a chair. As you do this, try to support your arms as much as you can, although you can help them if needed. It is important that someone else supervise this exercise if the user is suffering from dizziness or difficulty maintaining balance, something that can be extended to the rest of the exercise, at least in the first phase.

Train balance. Speaking of balance, maintaining this function is of paramount importance to prevent falls. So you have to train. How? Well, while keeping the other on the ground, raise one leg. And do it without leaning on anything. The purpose of this exercise is to ensure that the person can stand on one leg without leaning on any surface.

Sideways Walking The last exercise that involves walking in a slightly different way than usual. It is more complicated, but it helps to improve balance and train mobility. This involves taking lateral steps, leaning against a table, chair or wall, if necessary, to maintain balance. It is important to check that there are no obstacles that could lead a person to kill himself.

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