FERNWOOD FITNESS - PULSE eMagazine - Issue#11 - Flipbook - Page 21
What Type of Exercise Helps
Use It or Lose It
Prevent Falls?
To maintain improvements in
To prevent falls, an exercise
program must include highchallenge balance ac琀椀vi琀椀es
prac琀椀ced about three 琀椀mes a week
for at least 12 weeks.
‘High challenge’ means pu琀�ng your
body in weight-bearing posi琀椀ons
that increase the likelihood of
falling, such as standing on one foot
on an uneven surface or walking
heel-to-toe along a slightly raised
narrow beam.
To further increase the challenge,
you can add a secondary task, like
tossing a ball while balancing, once
you’ve mastered simpler tasks.
Naturally, these exercises should not
be done unsupervised by those at
high risk of falling, and appropriate
safety measures should be in place.
bone and balance, these targeted
exercise programs must be ongoing.
If the exercises stop, the bene昀椀ts
will gradually diminish.
Fortunately, exercises that bene昀椀t
bone and balance also posi琀椀vely
impact other bodily systems,
including the heart, lungs, vessels,
metabolism, and brain. Therefore,
lifelong exercise is a win-win
strategy for overall health.
Exercise Right for Bone Health
Regular exercise, including strength
training at least twice a week
from a young age, helps build and
maintain bone health and reduces
the risk of osteoporosis. If you
haven’t started strength training
yet, remember, it’s never too late!
