I hope you’re practicing the Weekend Challenges on a regular basis to rebuild your bones quicker than you ever thought possible.
This weekend we’re going to work on balance. It’s important to mix balance exercises with your regular bone-building workout, because it’s such a vital component to avoiding falls that could result in a fracture.
The Balancing Leg Swing is a simple exercise, but it’s a very effective move to improve your balance.
I’m also really excited to share with you new research that reveals just how important balance exercises are.
Let’s get started!
According to the National Center for Health Statistics, well over half a million people in the U.S. age 65 or older visit the emergency room due to fall-related injuries…and that’s in just one year.
If you think that balance is not really that big a deal, think about these sobering statistics:
- One in 3 adults age 65 and older fall one or more times a year.
- Non-fatal injuries resulting from falls cost $19 billion annually.
Now for some positive statistics!
- Physical activity (that is, regular exercise) can actually counteract the functional decline that often comes with age (and a sedentary lifestyle).
- Regular exercise can prolong independence into old age.
- Improved balance decreases your risk of falling, and therefore you risk of sustaining a fracture.
We’ll take a more in-more depth look at these statistics when we’ll discuss a recent study. But first, I’ll show you today’s exercise.
You don’t need any weights or special equipment for the Balancing Leg Swing, but you might want to stand near a wall or chair so you’ll have something to hold on to.
- Stand with feet shoulder-width apart. Lift one leg slightly (we’ll say the left leg for the sake of clarity).
- Bring the left leg up a bit more, bending your knee (think of taking a big step forward as if you were walking).
- Now bring your left leg back down and sweep it backwards.
- Bring your left leg forward again, and repeat the back-and-forth motion 10 times (or as many times as you can).
- At the same time as you swing the left leg, swing your right arm in the opposite direction (when your leg goes back, your arm goes forward, and vice versa).
- Switch sides and repeat for another 10 reps.
Recent Study Underscores The Importance Of Balance Exercises
Researchers conducted an 18-month long study on the effects of balance exercises in preventing falls among individuals over the age of 50. The participants had a history of falls within the year prior to the study, or had a history of osteoporotic fracture.
They were shown how to perform simple balance exercises that included moves like those found in the Densercise™ Epidensity Training System:
“…strengthening exercise, emphasizing hip abductors and extensors; closed kinetic chain quadriceps exercise; marching; stepping over a bench; standing up from a chair with arms folded; and tandem walk (walking heel-to-toe in a straight line).” 1
After the study was over, the researchers concluded that performing simple balancing exercises three days a week (as in Densercise™):
“… can increase balancing abilities, and decrease fall rates in the elderly with previous falls.” 1
This Is Great News!
It’s wonderful to know you can take action against preventing falls and fractures. When you “Densercise™™,” you’re increasing fracture resistance in multiple ways: by building bone strength, enhancing your bones’ tensile strength, and promoting good posture and balance… to name a few.
Densercise™ is effective and fun on its own, or in combination with the Weekend Challenges.
If you haven’t yet, I encourage you to check out the Densercise™ Epidensity Training System today!
Enjoy the weekend!
1 Kuptniratsaiku, Vilai, et al. “Effectiveness of simple balancing training program in elderly patients with history of frequent falls.” Clinical Interventions in Aging. May 6, 2011. pp 111-117. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3095557/