2 Common causes for FALLS

In this video, Jessica, explains two common reasons for falls and what you can do about it.
If you are worried about falls, this video is perfect for you. Today we’re talking about 2 Reasons that can cause a fall and what you can do about it.
The exercises shown in this video target specific problem areas so give them a try and start at a level that suits you best.
Falls can be a serious issue, but if you take these simple steps you can dramatically lower your risk.
There are 2 Common reasons that cause a fall. The First one is Muscle weakness and this weakness is in the calf muscles. As we age our mobility reduces and so does our strength. In a normal walking pattern you start off with the heel and push off with our toes. When you shuffle this pattern is lost and in turn you lose balance.
First up, we have *Heel Raises.* This exercise strengthens your calf muscles. Here’s how you do it:
1. *Heel Raises:*
- Stand behind a sturdy chair, holding onto it for support.
- Slowly lift your heels off the ground, rising up onto your toes.
- Hold for a few seconds, then slowly lower your heels back down.
- Repeat this 10-15 times. Aim for 2-3 sets.
The second being, reduced balance.
Next, let's try the *Single Leg Balance with Arm Movements.* This exercise challenges your balance and coordination. Its really important to add some arm movements to really challenge those reflexes.
1. *Single Leg Balance with Arm Movements:*
- Stand on one leg, using a chair or wall for support if needed.
- Once you feel stable, lift your arms out to the sides.
- Slowly move your arms in small circles, first in one direction, then the other.
- Hold this position for 20-30 seconds, then switch to the other leg.
- Repeat 2-3 times on each leg.
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**************************MEDICAL DISACLAIMER **********************
The content on PhysiopilateswithJessica is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or physiotherapist before starting any new exercise program. The exercises and advice shared may not be suitable for everyone and carry the risk of injury. By participating, you assume all risks and acknowledge that no professional relationship is established through this channel. For any medical emergencies, seek immediate help from a healthcare professional or call emergency services. Thank you for understanding and stay safe!
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