HEALTH AND WELLNESS
body for everyday activities, said Sexton.
What's functional training? It's an exercise designed to mimic the types of movements you do in everyday life, like squatting, lifting, stepping up and down, balancing, walking, reaching above your head and more.
These types of moves require multiple muscle groups to work together, boosting coordination and allowing you to move in different planes of motion - from side to side and back and forth. Doing this helps improve joint health, and it gives you a better understanding of the way you move in general. Put another way, it gives people the strength and stability needed to avoid falls and ultimately to live independently. Here are a few exercises you can do at home to help avoid falls. But before you do, consult a doctor for their advice and recommendations.
Sit-to-stand
Difficulty getting up and down from things like a dining room chair or a toilet seat can cause you to feel unsteady, which contributes to falls.
* Sit on a sturdy chair of standard height.
Have a support in front of you, like the kitchen table or a countertop, to use if you feel unsteady.
* Lean forward and squeeze your gluteal muscles to stand up. The goal is to not use your hands.
* Repeat 10 times.
Balance exercises
Balance is the key to stability. Practice your balance this way:
* Stand by your kitchen counter or in a corner, so you'll have something to reach out to if you lose your balance.
* Move your feet apart, shoulder width. Hold that pose steady, without swaying, for 10 seconds with your eyes open. Work your way up to 30 seconds.
* When you can hold that pose for 30 seconds without swaying, do the same with your feet together.
* When you feel confident with your feet together, do the same on one foot, then the other.
* When you're confident with those poses, do them all with your eyes closed
Heel raise
Heel raises can strengthen your calf and thigh muscles, improving balance and flexibility.
* Stand in front of your kitchen counter or by a sturdy kitchen chair with your feet flat on the floor, shoulder-width apart.
* Lift both heels off the floor, so you're standing on the balls of your feet.
"It's an exercise designed to mimic the types of movements you do in everyday life,like squatting, lifting, stepping up ...."