Confidence in movement is crucial for everyday tasks. Factors like weak muscles, joint and muscle pain, and fear of falling can reduce confidence, leading to decreased physical activity and worsened conditions. Engaging in mobility and strength training can prevent these issues.
As we age, we lose muscle mass (sarcopenia) and muscular strength, this starts at the age of 30 but accelerates at 60 years of age. Reduced muscle mass is also related to a decline in cognitive function, and coordination thus increasing the risk of other health conditions such as osteoporosis.
Below are some examples of exercises you can do to improve mobility and strength at home.
Sit on a chair that is against a wall with your feet shoulder width apart and your hands across your chest. Stand up from the chair pushing through your heels and then slowly sit back in the chair.
Slow and controlled is the key!
Complete 2 lots of repetitions.
Start with your hands by your side with your thumbs pointing to the sky. Raise your arms up in front of you until they are as high as they can go, then turn your hands so your thumbs are pointing to the ground and bring your hands to the side of your legs.
Complete 10 circles.
Place your hands on a wall in front of you and place one foot closer to the wall. Bend your front leg while keeping your back leg straight and your feet flat on the ground.
Hold this stretch for 30 seconds.
These are just some examples of really simple and quick-to-do workouts that if you can do regularly, you can make a tremendous change to your balance and build up your confidence.
Special thanks to Holly, Exercise Physiologist at Promitto. For writing this piece and posing for our photography.
If you ever find yourself losing your balance and falling, here are a couple ways you can get back up!
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