This problem is very frequent among older adults, but some exercises can be performed to prevent risks.
When old age is approaching problems that seemed distant. Between the loss of muscle mass, cognitive deterioration and lack of mobility, a difficulty that is frequent among older adults is Loss of balance And, therefore, the risk of falls. That’s why, It is essential to know the exercises to avoid it.
This problem is possible to prevent and fight. According to specialists and professional coaches, there are physical tests so that anyone can Evaluate your balance and, subsequently, exercises to train it and avoid more serious risks such as brokenness or blows on the head.
Balance
Old Man Test: How to evaluate functional balance
Among the different tests, there is one, the most effective, devised by Chris Hinsaw. The method consists of put on average and a shoe while standing on one foot. This test makes visible deterioration in the balance and can anticipate falls in people over 50. In addition, there are public investigations that show that, the longer time achieved in one foot, less is neuromuscular deterioration.
To do this, it is indicated:
- Stop on one leg keeping the other in the air.
- Place the average on the foot that is in the air keeping the balance.
- Place the shoe and then tie the laces.
- Repeat the procedure with the other leg.
- The free leg should not touch the ground more than 3 times.
- In case of difficulty you can choose to keep the leg in the air by at least one minute.
This test serves as a daily thermometer, but if there are persistent problems, it is essential to train balance.
The best exercises to train balance
Balance is one of those senses that is believed to have inherently, until it is lost. According to Harvard inventors, “it implies the ability to stay upright and anticipate movement changes. It requires the coordination of many parts of the body.”
Different experts, have indicated that Train the Middle Slipping Force In all positions, either standing, sideways or even lying. One way to exercise it is to climb and lower stairs, for the strength of the leg muscles. What should be trained precisely is buttocks, quadriceps, hamstrings, foot and ankle.
The walks They provide a dynamic balance. A good exercise is to perform normal walks, on foot, on the heels and side march. They are also useful squats and lunge. The static balance allows you to stay upright when standing and the dynamic allows you to anticipate and react to the changes as a person moves.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
