Life without falls: 5 tips on how to learn to keep balance

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A sad statistic: more women die from falls than from breast cancer. The muscles that help maintain an upright position begin to weaken after age 30 (yes, only 30!). Over the years, the steps become shorter and slower, the vision becomes worse. That is why it is important to maintain a good sports form. Next, we will tell you which exercises are better to maintain balance.

One in three adults over the age of 65 suffers a fall injury each year. If you try not to fall, you can live longer. One in five women end up in a wheelchair after breaking a hip, and an even greater number die within a year of the injury. Heart problems associated with a hip fracture do lead to sad mortality statistics.

Many people do not pay attention to the deterioration of coordination, and even those who regularly do sports need to work on it. Unfortunately, it will not be possible to “earn” coordination once and for all. These exercises should be performed regularly, especially in winter, when the probability of falling is the highest.

1. Stand on one leg

It can be trained while washing dishes or cooking, or just like that. When you learn to balance on each leg for 30 seconds, stand on a less hard and flat surface, for example, on a sofa cushion. To go up another level, close your eyes.

2. Go to tai chi or yoga

Many exercises of oriental gymnastics are aimed at improving balance. A study of more than 4,000 people found that those who practiced tai chi fell less often than those who did stretching exercises. Yoga will also help: women over 65 who went to yoga twice a week for two months improved knee mobility and were able to walk more confidently.

3. Step from heel to toe

This also improves balance because walking is anatomically correct.

4. Do squats

Trained legs increase the probability that you will not fall. To pump up the muscles, it is enough to do light squats, as if sitting on a chair.

5. Sleep more

At least seven hours a day. Lack of sleep reduces the ability to concentrate, which can lead to falls. Those who sleep 5 to 7 hours are 40% more likely to fall.

Do you have good balance?

Here are two tests to help you check your balance:< /strong>