Falls are the leading cause of both fatal and non-fatal injuries in older adults. Statistics show that people over 65 have a 25% chance of having a fall. However, the good news is that it’s also been shown that falls are completely preventable by people in the very same age group, as well as decrease the impact of the consequences they have.In this class, Mikey and I demonstrated balance improvement, as well as shared some proven techniques to help prevent or minimize the risk of falls.
There are five factors that go into it:
1) Overall Strength – preventive measure against falls
2) Reflexes – needed to adapt to sudden changes quickly
3) Proprioception – a sense of self-movement and body position
4) Inner Ear – helps minimize disorientation
5) Moving Without Relying on Vision (Body Awareness)
Working on these five factors will greatly improve balance, circulation, and full-body awareness. Our goal is to achieve balance through Yoga, Qi Gong, and Tai Chi.
Exercise #1: Ankle Warmups
Balance starts in our feet, and we need to make sure that those are strong, flexible, and coordinated. We rarely move our feet beyond moving forwards and backward, which can cause our feet to be stiff, and limited in their movement. These exercises will loosen the multiple joints in our feet.
Exercise #2: Ankle Warmups (Variation)
Exercise #3: Knees
Exercise #4: Knees (Variation)
Exercise #5: Hips
The hips play a big role in maintaining your center of gravity. It is really important since we can’t get the hips shifted when losing our balance.
Exercise #6: Hips (Variation)
Great exercise for dynamic balance — which is your balance while moving.
Exercise #7: Back, chest and shoulders
Since we do so many things with things that are right in front of us right, we want to also work on freeing up these areas.
Exercise #8: Back, chest and shoulders (Variation)
This exercise focuses on correcting posture by opening the chest and to counterbalance a lot of those forward movements that we do throughout the day.
Prep: You will only be needing your body for this. (If necessary, feel free to take a face towel to join your hands)
Position: We want to also work on opening backward, so bring your hands behind you and lace your fingers. If your hands don’t reach, you can use a towel or something similar to bring your hands together behind you.
• From the starting position, draw your shoulders up back and pull them down
• Slowly straighten your elbows.
• You’re gonna feel a nice deep stretch across your chest, shoulders, and all through your spine.
• Breathe three times make sure your neck is comfortable & relaxed.
• Keep your chest open.
• As you exhale release your hands and let them slowly come back to the center.
Exercise #9: Spine Exercise
Exercise #10: Spine Exercise (Variation)
Exercise #11: Forward and Back Bend
Exercise #12: Neck Exercise
Exercise #13: Neck Exercise (Variation)
Exercise #14: Neck Exercise (3rd Variation)
Exercise #15: Jaw Exercise
When we are under a lot of stress, the jaw could hold a lot of tension. This manifests when we grind our teeth while we sleep.
Exercise #16: Face Exercise
Exercise #17: Face Exercise (Variation)
The purpose of this facial exercise is to stimulate all the different parts of your head to revitalize energy points in the blood circulation.
Exercise #18: Ears Exercise
Ear pulling sort of creates a vacuum and allows for the blood to flow more in these areas. Ears also have a lot of energy points, and this exercise will relieve some stress and tension.
Exercise #19: Eyes Exercise
When you are young, balance is an automatic reflex and you can quickly recover from a trip or stand up after a fall.
However, studies show that balance naturally begins to decline after age 40 and the National Institute of Health reports that one in three people aged 65 will suffer a fall each year.
…”Falls are the leading cause of fatal and non-fatal injuries in older adults.”National Council on Aging
Balance For Life has a complete Balance Improvement and Fall Prevention program that is guaranteed to measurably improve your balance in 3 weeks.
Your balance is regulated by 5 Factors:
- Muscle Mass and Strength
- Proprioception (The ability to feel the body in space)
- Inner Ear
Changes linked to growing older or sedentary lifestyles affect all of these areas:
- Weaker eyesight
- Slower reflexes
- Weak and stiff muscles and joints
- Poor circulation (leads to lack of physical sensation)
- Vertigo / Dizziness (due to deposits or crystals in inner ear)
As you get older you may exercise less, gain weight, and start to feel less confident in your body and your balance.
However, the good news is that with a proper exercise and mindfulness program, almost anyone can improve their balance.
But, don’t only take our word for it, listen to what these major health organizations say!
…”Do strength and balance exercises that make your legs stronger such as yoga and Tai Chi.”Centers for Disease Control and Prevention
…”Strength and balance exercises can help you prevent falls and avoid the disability that may result from falling.”NIH National Institute on Aging
…”To prevent falls…find a good balance and exercise program.”National Council on Aging
Improve your balance safely and easily with Balance For Life’s comprehensive
Who is this course for?
- Anyone who wants to improve their balance.
- Anyone over 50 years old.
- Anyone who has suffered an unexpected fall or close call recently.
- Anyone who deals with challenges such as Parkinson’s, MS or limb-loss.
- Not for those looking for a high-intensity workout.
What do I get?
- Measurably improve your balance, flexibility, and stability.
- Feel safe and secure knowing that you won’t trip or fall unexpectedly.
- Walk, hike, dance, play and move with confidence in your body and your balance.
This course includes:
- Safety & Fall Prevention Checklist
- Balance Strength & Flexibility Assessment
- Three Week Training Curriculum – Over 5 1/2 Hours of content
- Bonus Videos and Extra Resources
- 3 Week Exercise Tracking Sheet
- 30 Min Personal Session (if you complete the course)
Imagine being stronger, quicker and more graceful than you have felt for years.
3 Weeks to Better Balance blends the best of yoga, tai chi, qi gong and functional fitness with the main goal of improving your balance to prevent falls.
Who is teaching?
Nate Guadagni and Mikey Latteri are Balance Coaches with over 25 years of experience between them. They combine the best of gentle yoga, Tai Chi, qi gong and functional fitness in a fun, accessible and safe approach. We offer modifications to make each movement more or less challenging and we know that if you are having fun, you’re going to stick with the program!
Imagine walking, hiking, dancing, climbing and playing with renewed confidence in the power and stability of your own body.
Join us for the next three weeks, and we’ll will show you how!