As we age, maintaining mobility and balance becomes increasingly important. Not only does it allow us to continue participating in our favourite activities, but it also plays a crucial role in preventing falls and injuries.
Falls are the leading cause of injury among older adults, but regular mobility training can greatly reduce the risk.
In this newsletter, we will be diving into the benefits of mobility training for balance and fall prevention, providing exercises and activities that can improve balance, and tips for incorporating mobility training into your daily routine.
Whether you’re looking to maintain your independence or simply want to stay active, mobility training is a vital component of your fitness routine. You may not consider yourself old just yet, but none of us can avoid the marching of time and prevention is far better than cure.
So, let’s get started on improving your balance and reducing the risk of falls!
The Effects of Aging on Balance
As we age, our balance can deteriorate due to a number of factors.
The most common causes include decreased muscle strength and flexibility, changes in vision, and problems with the inner ear.
These changes can make it harder to maintain your balance, especially when performing tasks that require stability. In fact, according to the Centres for Disease Control and Prevention (CDC) in the United States, 1 in 4 adults aged 65 and older fall each year.
These falls can lead to serious injuries such as broken bones, head injuries, and even death.
It’s important to note that balance decline is not an inevitable part of aging. Regular mobility training can help to improve balance, maintain muscle strength and flexibility, and prevent falls.
FRC (Functional Range Conditioning) is a movement-based training system that emphasises on the development of flexibility, strength and control in all ranges of motion.
FRC training can improve joint health, increase muscle activation, and improve reflexes. It is suitable for all ages including older adults and it can be done by anyone.
By incorporating FRC exercises into your routine, you can improve your balance and reduce the risk of falls.
How to Incorporate FRC into Your Routine
Now that you understand the benefits of FRC for balance and fall prevention, you may be wondering how to incorporate it into your routine. Here are a few tips to help you get started:
- Find a class: Some gyms and fitness centres now offer FRC classes specifically designed for older adults. Look for classes that are labelled as FRC.
- Look for online tutorials: There are many online tutorials and videos available that can guide you through FRC exercises. You can also find some free resources online.
- Start with a few basic exercises: As with any new exercise programme, it’s important to start with a few basic exercises and gradually increase the difficulty as you become more comfortable. Start with exercises that focus on improving your posture and balance, and then move on to more advanced exercises.
- Make it a regular part of your routine: Like any exercise programme, consistency is key. Aim to include FRC exercises in your routine multiple times a week.
- The best option is to consult a professional: If you have any health concerns or have had any previous injuries, or just new to training, it’s a good idea to consult a physical therapist or fitness professional before beginning a new exercise programme. They can help to customise a programme that is suitable for you.
By incorporating Functional Range Conditioning into your routine, you can improve your balance, reduce the risk of falls and increase your overall health and well-being. With regular practice, you’ll be able to enjoy greater independence and a higher quality of life as you age. Mobility doesn’t have to be reserved for the young!
Mobility training is essential for older adults in order to maintain balance, prevent falls and stay independent.
FRC is a form of exercise that is gaining popularity for its effectiveness in improving balance and reducing the risk of falls in older adults.
By incorporating FRC exercises into your routine, you can improve your balance, reduce the risk of falls and increase your overall health and well-being.
I have provided tips on how to start incorporating FRC exercises into your routine, but it is important to consult a professional if you have any health concerns or have had any previous injuries.
Remember that consistency is key and make FRC a regular part of your routine. With regular practice, you’ll be able to enjoy greater independence and a higher quality of life as you age.
Thank you for reading and I hope you found this newsletter informative and helpful.
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