According to the World Health Organization (WHO), falls are the second most common cause of unintentional injury death globally. The data shows adults over the age of 60 are a high-risk group and experience the most significant number of fatal falls.
Scientists have discovered which exercises strengthen the body to significantly lower the risk of falling and improve the overall quality of life. Read on to learn more about them.
Strength training is crucial for preventing falls. Building muscles, particularly in the legs, increases balance and movement coordination.
Single leg toe touches are an excellent exercise that will help you improve balance. If you want to go a step further, balance on one leg, and move the other around in every direction. You should aim to push the other leg as far as possible without losing your balance. This will not only help you reduce the risk of falling but will also strengthen your hips. After you’re done, switch the legs and repeat.
Although the exercise may seem easy to some, it’s been proven to be effective. A study published in the British Medical Journal in 2013 indicates that this exercise and others reduce the risk of fall-induced injuries by 37%. Moreover, the risk of broken bones was reduced by a whopping 61%. Falls that result in serious injuries were decreased by 43%.
Physical Activity Is Important Regardless of Your Age
In addition to doing fall-preventing exercises, you can reduce the risk of falling by merely moving more. You don’t have to hit the gym every day or do intense workouts. Instead, try walking at least 30 minutes several times a week. Also, don’t forget to consume foods and drinks that are beneficial for bone strength.