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Why Do Old People Fall?
I’m fortunate enough to still have my mother alive and kicking at the ripe age of 71! So, when she was diagnosed with osteoporosis, I knew that she was more at risk for fractures from falling.
Well, after she passed 60, I would hear more and more about how she didn’t want to fall and break her hip. And, this really got me to thinking, “Why is it that old people are so prone to falling?”
One obvious reason is that if they are not participating is some sort of muscle building or preserving exercise, then their strength level is going to be extremely low. Compound a weak body with extra body fat, and you have a person that’s ready to tip over from the slightest bump.
However, there’s another reason that’s usually overlooked: poor balance!
When I was a Big Dawg (300+ pounder), I had horrible balance. But, it wasn’t just because I was morbidly obese. You’ve seen how agile and coordinated sumo wrestlers are 
It had more to do with the fact that I never specifically trained to have better balance.
So, today I’m going to give you the same advice that I gave my Mom: practice standing on one foot every day!
Now, before you think that I’m talking about some sort of complex gymnastics or ballet move, let me explain.
If you’re one of my Big Dawgs, then you should practice this next to a wall or something you can hold on to if/when you lose your balance.
You don’t have to raise your leg or foot too high; you’re simply going to wrap one foot around the back of the other leg’s ankle.
While your on one foot, focus on the heel of your foot and make sure that the majority of your weight is there–you should be able to wiggle your toes if you’re fully on your heel.
Once you’re on one foot, simply start counting to see how long you can stay balanced. If this is your first time trying this, use something to hold on to until your balance improves.
Fellas, I’m sorry because I don’t have a specific routine or rep scheme for this daily exercise that I can give you. I really don’t think that you need one.
Just practice this daily while you’re waiting in line at the grocery store or bank. Hell, you can even balance yourself on one foot while you talk on the phone. More than anything else, just have fun with this exercise.
Try it out for a three months and let me know how it works ….
November 11th, 2009 at 10:02 am
Great exercise!!!Balance or lack there of, is a huge concern for me. It has improved a lot over the last year but it is not where it needs to be.
I could not walk on a treadmill with out holding the rails a year ago, now I can. But i can not close my eyes and walk on it with out losing my balance.
I just tried the foot behind my ankle, got to 10 seconds—-great , easy helpful hint.
A cowboy from Texas
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November 24th, 2009 at 8:34 am
Yup! Agreed! This is a great exercise.
But the essence is the consistency and discipline when you do some healthy exercise.
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December 6th, 2009 at 2:01 am
I notice when I do lunges I wobble a little. I’m going to give this a try!
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Muata Reply:
December 9th, 2009 at 6:12 am
Don’t we all at first Freddy. That’s when the balance issue really comes in. Oh, lunges are a great exercise that’s often overlooked, unfortunately.
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