Every week she adds a few more exercises that you can add to your programme. Incorporate them in your daily routine and feel the difference!
Agility is a combination of strength, coordination and balance. These factors are very important to prevent falling. With age, the neuromuscular system becomes less responsive. Sudden changes in direction and the ability to react quickly when falling slows down as we age. To become more agile elders need to focus on training the muscles in the front and back of the legs as well as using the upper body to support balance.
Keeping proper balance while moving and responding quickly to changes in movement patterns will ensure that elders are less afraid of falling.
Basic side-to-side stability is very effective in preventing hip fractures. Sometimes a fall can be prevented by simply stepping backward to regain stability. A very good example of agility training is dancing. Dancing entails moving in all directions, transferring weight at a quick pace while maintaining posture and balance.
Do the following movements.
Grapevine: Stand with the feet hip-width apart. Prepare to move to the right. Cross the left leg over the right leg and remove the right leg and take a step sideways to the right. Step the left leg behind the right leg and move right leg sideways to the right. Continue for 60 seconds moving to the right. Reverse the movement by moving to the left for 60 seconds.
Box step: Use a piece of tape to make a square on the floor. Stand with the feet hip-width apart on two of the corners. Step on the remaining corners. Step forward with the left foot followed by the right foot. Step backwards with the left foot followed by the right foot. Continue for 60 seconds. Reverse the step by stepping forward with the right foot followed by the left foot. Step backwards with the right foot followed by the left foot.
Line walk: Use tape to make a straight line on the floor. Walk on the line placing the heel in front of the toes. Keep the arms outstretched for balance. Walk backwards placing the toes behind the heel. Repeat for 60 seconds.
