Falls are a significant concern, especially as we age. The best solution to prevent falls starts early because power, balance, and strength all decline with age. Research across multiple age groups shows that people who start from a higher level of strength and power when they’re younger experience similar rates of decline as those who start at lower levels. However, the difference is that if you begin with greater strength and power you are more likely to maintain much higher levels later in life.
For example, in one study, 40-year-old male weightlifters had maximum power (measured by vertical jump) that was 38% higher than community norms. By their 70s, those same weightlifters had maximum power levels that were still 76% higher than their community peers. The moral of the story? Starting to train for strength, power, and balance at a younger age and continuing as you age is highly likely to keep you at a higher level of function throughout life.
The Importance of Power in Fall Prevention
Power is crucial to prevent falls because it enables your muscles to produce force quickly, allowing you to react promptly to prevent a fall. Training power helps maintain your muscles’ ability to contract rapidly, which is essential for balance and stability.
By incorporating movements like broad jumps, split squats, and farmer carries into your routine, you can bolster your body’s ability to stay steady and responsive.
Broad Jumps
Broad jumps are excellent for training power and the speed of muscle contraction. They enhance explosive strength in the lower body, contributing to better balance and agility.
Instructions:
- Stand with your feet shoulder-width apart.
- Bend your knees slightly and swing your arms backward.
- Explosively jump forward as far as possible, swinging your arms forward to gain momentum.
- Land softly on both feet, bending your knees to absorb the impact.
- Repeat 5 times. Perform 3 to 5 sets with 1 to 2 minutes of rest between sets.
Split Squats
Split squats challenge both balance and leg strength. This unilateral exercise targets the quadriceps, hamstrings, and glutes, promoting stability and muscular endurance.
Instructions:
- Stand in a split stance with one foot forward and the other foot back, maintaining a 90-degree angle at both knees.
- Lower your body until your back knee nearly touches the ground, keeping your torso upright.
- Push through the heel of your front foot to return to the starting position.
- Perform 8 to 10 repetitions, then switch legs and repeat. Start with 2 to 3 sets of 10 on each leg. Rest at least 1 minute between sets.
Farmer Carry
Farmer carries train grip strength, balance, and hip strength. A strong grip is vital because it allows you to quickly grab onto something if you lose your balance, aiding in fall prevention.
The first time you do this exercise, start with a weight that feels a little bit heavy but not one that your struggling to hold. You can do this with a kettlebell, a dumbbell, or bags or buckets with some weights in them.
It’s important to stay tall and keep your shoulders back as you walk.
Farmer carries are great for developing strength in your grip, upper back and your hips. Walking with a load is good for your bone strength and balance as well.
Start the first time by walking until you feel like you’re starting to lose your grip on the weight. Record how long or how far you walked for.
To progress this exercise, you can increase the distance you walk, or the weight you are carrying. If you increase the weight, decrease the distance you walk the first time you do it. Then work your distance back up.
Incorporating these exercises into your regular routine can significantly enhance your ability to prevent falls.
If you’ve tried these and you’re feeling stuck or they hurt, we can help you!
At Solutions Physical Therapy & Sports Medicine in Alexandria, Arlington, and Springfield, VA, our physical therapists are experts at helping improve power, strength, and balance to prevent falls.
Call us at 703-299-3111, or click here to request an appointment.
A member of our team will schedule you an appointment with one of our expert physical therapists.
If you wait to start training your balance, strength, and power:
- You’ll lose muscle mass faster and have more difficulty carrying things.
- You’ll be more likely to get injured if you play sports or work out.
- You’ll be more likely to fall as you get older.
Training to increase your balance, strength, and power can:
- Improve your performance playing sports
- Slow your loss of muscle as you age
- Help you decrease your risk of falling
If you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist in Alexandria, Arlington, or Springfield, VA will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to stay active and do all the things you want.
Call us at 703-299-3111, or click here to schedule your appointment and get started.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
