Reducing the risk of falling as you age doesn’t have to be a repetitive or tedious task; it can be a fun and engaging daily activity. I encourage my clients aged 55 and older to engage both their mind and body in creative ways to enhance kinesthetic awareness, improve balance, and build strength. Trying new activities allows you to learn skills that challenge your body, helping to keep you healthy and strong.
Make it Fun!
To maintain variety throughout the week, incorporate a range of activities. These can include dance, aqua aerobics, low-impact boxing, and pickleball. You can also leverage interactive games, such as Wii Sports, which challenge hand-eye coordination in a safe, controlled environment. Studies from the University of Montreal and UC San Francisco have shown that video games and virtual reality can improve memory and cognitive function, which may also enhance physical capabilities over time. Who says gaming is just for teenagers?
Train How You Want to Live
When it comes to strength training, I recommend exercises that replicate real-life activities. Strength training improves blood flow, bone density, cardiovascular health, and overall strength, all of which significantly reduce the risk of falling. For instance, one effective exercise I use with clients is the suitcase carry, where you carry a weight in one hand over a set distance. This exercise strengthens posture, balance, and grip, while mimicking everyday tasks like carrying groceries. Other movements to include should be variations of squats, hinges, rows, upper body presses, and core. Below is a chart of an easy, full body routine you could follow.
Exercise Ideas
- Squat: Box Squat, Step Up
- Hinge: Glute Bridge, Romanian Deadlift
- Row: TRX Row, DB Bent Over Row
- Press: Pushup Up, Overhead Press
- Core: Suitcase Carry, Planks
Where Should I Start?
Most importantly, ensure your exercise routine is tailored to your current health and safety needs. Everyone has different builds, injuries, or limitations. If you’re unsure where to start, consult with your physician about any exercise contraindications. Once cleared, work with a personal trainer who can collaborate with your doctor’s recommendations to create a personalized workout plan. If you have questions or concerns, do not hesitate to reach out to me via email or direct message. I am happy to assist on getting you on the right path!
References:
West, G. L., Zendel, B. R., Konishi, K., Benady-Chorney, J., Bohbot, V. D., Peretz, I., & Belleville, S. (2017). Playing Super Mario 64 increases hippocampal grey matter in older adults. PLOS ONE, 12(12), e0187779. https://doi.org/10.1371/journal.pone.0187779
Wais, P., & Ramirez, M. (2021). Playing virtual reality video game may boost seniors’ memory. Scientific Reports. UC San Francisco. https://www.ucsf.edu
Nick Fey Fit 