50 + and Younger-Best Exercises to Prevent Falls and Fractures, 太極拳

Daily exercise and physical activity improve not only your general health but also strengthen your bones, flexibility, and balance which help you stand on your feet and prevent falls/tumbles and fractures. Sedentary life and lack of physical effort are two of the leading  causes to osteoporosis. Your best option to prevent falls-fractures and to prevent-reverse osteoporosis is daily low-impact exercises and activities described in this video clip.

If you have been diagnosed with osteoporosis, AVOID  sports requiring a lot of bending and twisting like skiing, golf, or those with a high risk of falling, like skiing. Experts often recommend TAI CHI which is safe for everyone.

Regular Physical Activity and Exercise are the best way to reduce falls with their painful, expensive consequences. It is a widely recognized fact that individuals, including older adults, who are physically active:

§ Are healthier and happier

§ Have a sharper brain/memory

§ Have stronger bones/ muscles

§ Have better reflexes

§ Have better coordination &   posture

§ Have better balance & flexibility

§ Are less likely to fall

§ Better avoid injury during falls

§ Recover faster from fall-injuries

Low-impact exercises and activities, generally defined as motions where one foot stays on the ground at all times, include:

§ Walking (walking in the snow uses more energy than walking on dry land)

§ Elliptical is less stressful for your legs than the treadmill

§ Step/stairs climbing

§ Swimming

§ Water and step aerobics

§ Strength training: squats. lunges, supermans

§ Cycling not more than 30 minutes

§ Tai Chi - gentle, fluid movement fights off headaches and increases flexibility

§ Rowing machine works your arms, back, legs, and core

§ Kayaking works the arms and core

§ Hiking is walking on different terrain; choose flatter areas

§ Rock climbing, climbing in general, typically involves slow/controlled movements, which work the muscles with-out the added strain

§ Pilates sessions strengthen the core and help increase flexibility-use Pilates ball for better results

§ Ballroom dancing

§ Rollerblading-gliding on pavement puts less stress 

Physical Activity is vital at any age. Regardless how old you are, it is never too late to start to exercise, even if you already have osteoporosis or are high at risk of developing it.

Remember:

§ If you are physically active you are strong & flexible

§ You have a lower risk of falling and are less likely to injure yourself if you fall

§ You have a better chance of recovering from falls or injuries

§ You are less likely to suffer from depression and anxiety because physical activity helps you feel more confident about moving around thus improving your mood. Physical activity therefore reduces your fear of falling

§ Sedentarism adversely affects your leg strength, flexibility, coordination, posture, and ultimately balance