About the Study
If you want to stay healthy up through old age, then start walking today. A study done by Harvard University included more than 1600 men and women between the ages of 70 and 89 was done. Of the participants, none exercised regularly, and all were relatively frail. Half were assigned to an exercise program that included daily walking and included strength and balance exercises. The other half took part in education workshops on healthy again and included gentle stretching routines.
After 2 ½ years, the volunteers in the exercise group were 28% less likely to have become disabled. They were also 18% less likely to have any episode of physical disability. Tin this study, the goals included:
- Get at least 150 minutes per week of walking or other moderate intensity exercise.
- Do resistance training with weights or machines two or three times a week, but not two days in a row.
- Stretch and do other activities that improve flexibility and balance every day.
Preventing Falls
Exercise improves balance and regular exercise can reduce the likelihood of falls by 28%. Here are some simple exercises using a mini trampoline that can improve your balance:
“Toe Touch” Trampoline Balance Move
- Start position: Stand on your JumpSport Fitness Trampoline with your feet a few inches apart. Put your arms straight out from your sides.
- Right foot: Keeping your left knee slightly bent, lift your right foot and slowly tap the front of the frame with your toe, then tap the right side, then tap the front again. Finish at your starting position.
- Left foot: Keeping your right knee slightly bent, repeat the same pattern tapping the front, side, front, and then return to your starting position.
- Pace Modification: Each foot should take about 6 seconds to move through the complete motion. For more of a challenge, slow this down to 12 seconds per foot.
- Handle Modification: Start by holding the handle with two hands and progress to one hand or no hands as your balance gets stronger.
“Straight Ahead Hold” Trampoline Balance Move
- Start position: Stand on your JumpSport Fitness Trampoline with your feet a few inches apart. Put your arms straight out in front of you.
- Right foot: Keeping your left knee slightly bent, lift your right foot straight out in front of you. Hold this as long as you can (5–30 seconds). Return to starting position.
- Left foot: Repeat the same move with your left foot.
- Repeat up to 5 times, if you can.
- Handle Modification: Start by holding the handle with two hands and progress to one hand or no hands as your balance gets stronger.
I’ve given you a starting point on some type of exercises that can help improve your physical and mental health, reduce the likelihood of falls, and to take more control of your health and life by exercising. Next week, I’ll add more about different types of exercise.
The above post was written by my wife, Mary. In the future, we will write these blogs individually or as a team. Being a good team member is also a healthy role in our lives. Enjoy and keep moving!!
Warm Regards,
Dr. Mike & Mary
References:
https://www.jumpsport.com/blog/mini-trampoline-exercise-for-seniors/