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Exercises to Help Reduce Your Risk of Falls

By Donna Stark

Growing old is great, but it's only great when you consider the alternative. And no matter how great it can be, that doesn't mean it is entirely smooth sailing. There are going to be some major bumps along the road and unfortunately, some of them can be extremely painful. Did you know that if you suffer from osteoarthritis or rheumatoid arthritis, you may be at an increased risk of falling? Sure, it's good to grow old but it's never good to deal with injuries!

Protecting Yourself From Falls

The bad news about osteoarthritis and rheumatoid arthritis is that they can often lead to weak muscles, poor balance, and tremendous instability. But don't worry, because when there is bad news, good news is usually right around the corner! When it comes to slips and falls, there are some things you can do to protect yourself. Take a look at the following suggestions that can enhance your physical and mental health, and keep your feet square on the floor.   

  • Tai chi and yoga - The slow, graceful, and intentional movements of tai chi and yoga are designed to increase balance, coordination, range of motion, and flexibility. These exercises require little equipment and can be done anywhere.
  • Swimming - Swimming is an amazing all-over body workout that doesn't carry any additional risk of falling. It can help strengthen and tone muscles without placing additional stress on the body's joints. Plus, it's a lot of fun!
  • Balance exercises - Small balance exercises are easy to incorporate into your days and will help your joints become more stable. Try standing on one foot while brushing your teeth or if you are lucky enough to live near a beach, take your walks on the sand.
  • Walking - Speaking of walking, it is one of the safest exercises that will improve your stability and balance. On top of that, it can increase muscle strength and bone density, which can help keep you standing.
  • Strength training - The stronger your body is, the safer it will be. Strength training is an effective way to build stronger muscles around the body's major joints, which will increase your stability significantly.
  • Stretching - Incorporating morning stretches into your daily routine can increase joint lubrication and restore function. This will help improve your body's range of motion and flexibility.

Staying Healthy and Upright

Those who suffer from arthritis are at an increased risk of falling, so it is vital to take the necessary steps to keep yourself safe. Try to incorporate some of the activities above into your daily routine. It's the best way to ensure that growing old remains great for you!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in La Verne, Calif.

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