Balance and Your Body: How Exercise Can Help You Avoid a Fall: (A seniors' home-based exercise plan to prevent falls, maintain independence, and stay in your own home longer)

Falls are the leading cause of injury, emergency room visits, and hospitalizations for seniors in North America. Every 11 seconds, an emergency room in the United States sees a senior fall victim. Falls can reduce independence and accelerate the need for long-term care. The good news is that you can reduce the risk of falling with simple exercises that anyone can easily learn. This book provides a home-based fall prevention workout that doesn’t require special equipment, sweating, or getting down on the floor. The exercises improve balance, increase muscle and bone strength, and liberate joints throughout your body. Modifications are provided to make each sequence easier or more challenging.With the guidance in this book, you can:- Improve your balance, 15 to 30 seconds at a time- Learn how to engage more muscles when you sit and stand, and- Practice good walking mechanics using common household recycling items like empty paper towel tubes.The book is divided into three easy-to-follow sections: The Problem, The Solution, and The Action Plan. A dozen foundational exercises are described in detail and accompanied with illustrations. The exercises are designed to be tackled one at a time, so you can fit them into your daily life at your own leisure. By doing so, you will increase your strength, improve your posture, and boost your confidence — all vital components in preventing a fall.“Balance and Your Body is an effort to break the debilitating cycle of the ‘fear of falling.’ Amanda provides guidance for readers based on solid scientific evidence to assist with safe and effective activities that reduce the risk of falls.” — Dr. Robert H. Wood, Director, School of Allied Health, Boise State University Foreword Introduction Part One: The Problem Fear of Falling Is Fear a Vicious Circle? Have You Ever Fallen? What's the Problem with Falling? Exercise vs. Getting in Shape Are You in Shape? How Much and What Type of Exercise Do You Need? Are There Benefits to Light Physical Activity? Balance and Gravity How's Your Balance? Do You Know about the Heel-Toe Express? What's Gravity Got to Do With It? Part Two: The Solution Fall Prevention Want to Hear About My First Encounter with Fall Prevention? Have You Seen Fall Prevention Programs Lately? Can You Regain Your Confidence after a Fall? Balance Basics Do You Know the Three Pillars of Balance? Is It a Photo or a Video? Can You Improve Your Balance in Three Days? How’s Your Walking? Balance and Strength Have You Ever Tripped Over Your Own Foot? What Does It Mean to Exercise? Will Those Stairs Really Kill You? Can You Do a Side Shuffle? Balance and Posture How Does Your Posture Impact Your Fall Risk? Do You Play the Piano? Do You Window Shop? Are You a Comma, Question Mark, or Exclamation Point? Balance and Your Joints Are Your Ankles Stiff? Are You a Well-Oiled Machine? Do You Play with CARs? Part Three: The Action Plan Functional Fitness Does Practice Make Perfect? What's Functional Fitness? Do You Know How to Turn a Movement into Exercise? Can We Talk About Safety? The Exercises Tackling the Exercises One at a Time Before You Begin Definitions Finger Follow Static Balance Clock Toe Taps Dynamic Walking Lower Body Strength Exercises High March Heel Raises Counter Squats Four-Way Hip Strengthener Sideways Walking Active Sitting Active Standing Joint Mobility Ankles Knees Hips Waist Fingers Wrists Elbows Shoulders Neck Acknowledgements Reviews of Move More, Your Life Depends On It About the Author "Falls are the leading cause of injury, emergency room visits, and hospitalizations for seniors in North America. Every 11 seconds, an emergency room in the United States sees a senior fall victim. Falls can reduce independence and accelerate the need for long-term care. The good news is that you can reduce the risk of falling with simple exercises that anyone can easily learn. This book provides a home-based fall prevention workout that doesn't require special equipment, sweating, or getting down on the floor. The exercises improve balance, increase muscle and bone strength, and liberate joints throughout your body. Modifications are provided to make each sequence easier or more challenging. With the guidance of this book, you can: improve your balance, 15 to 30 seconds at a time; learn how to engage more muscles when you sit and stand; and practice good walking mechanics using common household recycling items like empty paper towel tubes. The book is divided into three easy-to-follow sections: The Problem, The Solution, and The Action Plan. A dozen foundational exercises are described in detail and accompanied with illustrations. The exerises are designed to be tackled one at a time, so you can fit them into your daily life at your own leisure. By doing so, you will increase your strength, improve your posture, and boost your confidence - all vital components in preventing a fall."--Back cover Plenty Of Well Meaning Combat Sports Athletes And Coaches Use Strength And Conditioning Programs Designed For Other Sports And Constantly Feel Overworked And Fatigued, While Others Ignore Resistance Training Entirely Out Of Fear Or Ignorance. But By Using The System Outlined In This Manual, You Can Be A Part Of The Small Group That Trains Intelligently To Become The Best Athlete And Fighter You Can Be. Scientific Research And Years Of Personal Experience Have Gone Into This Complete Guide To Strength And Conditioning For Combat Sports Athletes. Inside You Will Learn To:-program Effective And Efficient Workouts-periodize Your Training For Long Term Success-maximize Strength, Power, And Mobility-use The Correct Loading Schemes To Achieve Your Specific Goals-peak Out At Just The Right Time-cut Weight Properly-build Elite Level Conditioning-develop Insane Neck Strength To Reduce Head Trauma-eat For Performance And Health-train Your Mind For Competitionif You Are An Mma Fighter, Boxer, Wrestler, Kickboxer, Jiu-jitsu Practitioner, Or Martial Artist Of Any Kind, This Book Has Everything You Need Apply Proper Strength And Conditioning To Your Sport!