A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Each year, 1 in 4 adults over 65 in the U.S. experiences a fall. After a fall, many older adults develop a fear of falling, which can lead to decreased physical activity and, ultimately, reduced muscle strength and balance—further increasing the risk of future falls (National Institute on Aging, 2023). As we discussed last week, strength training
helps reduce fall risk, and combining it with balance training is an especially effective approach. Research suggests that regular exercise, particularly strength and balance training, can reduce fall risk by up to 30% in older adults (National Institute on Aging, 2023). There are a few balance exercises I always like to include in my clients' programs. These exercises are easy to incorporate into your daily routine. With consistency—practicing them at least two to three times a week—you’ll start to notice improvements in your balance
and confidence. |
1. SINGLE LEG STANDStand next to a wall or chair, holding it for balance if needed. Lift your knee furthest from the chair and hold it with your free hand. Gradually reduce support by hovering your support hand, then try balancing without holding on. Benefits: Strengthens ankles, knees, and core while improving balance 2. HEEL TO TOE WALKHow to Do It: Walk in a straight line, placing the heel
of one foot directly in front of the toes of the other. Use a wall for support if needed. If it's too difficult to place one foot directly in front of the other, place it next to the other and slightly ahead. Benefits: Enhances coordination and balance 3. STANDING MARCHHow to Do It: Stand tall and lift one knee as high as possible, then lower and repeat with the other leg. Hold onto a sturdy chair or wall for support if
needed. Benefits: Improves balance and hip strength, mimicking natural walking movement 4. CHAIR SQUATSHow to Do It: Stand in front of a chair, lower yourself until you're about to sit, and then return to standing without fully sitting down. If this is too difficult at first, use the armrests or a table for assistance. Gradually work up to doing this exercise without using your arms for assistance. Benefits: Strengthens leg muscles and core, improving stability and
posture Try to incorporate these balance exercises at least 2-3 times a week. It can be easier to make them part of your routine by taking short breaks throughout the day to do an exercise or by pairing them with something you already do regularly. For example, before you sit
down, try doing a few chair squats first! Feel free to email or call if you have any specific questions regarding these exercises. Kristen@togetherwon.com Enjoy your week! Kristen Nielsen |
Questions for the TrainerEver since I switch to a new medication, I am experiencing more balance issues. Could the two be
related? Yes! Many common medications can cause dizziness and affect your balance. Be sure to check the side effects of your prescriptions, and if you think one might be impacting your stability, talk with your doctor. They can help you explore alternatives or suggest options that might be easier on your balance—sometimes even
natural remedies can be considered. Do you have a question that I could include in the newsletter? Email it to kristen@togetherwon.com, or fill out the contact form on the TogetherWon website: |
Get BODY, BRAIN, and BALANCE Training in the Comfort of Your Home
Are you interested in improving your strength, balance, and cognitive function, but feel like you need some guidance and accountability? I offer individual and small group training in the comfort and convenience of your home. Contact me today to schedule your FREE CONSULTATION &
BALANCE ASSESSMENT!
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This is a
delicious recipe that makes my family very happy! Thai Meatballs with Coconut-Peanut SauceIngredients: Meatballs:- 1 lb ground chicken or turkey
- 1/2 cup breadcrumbs
- 1 large egg
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 tablespoons green onions, finely chopped
- 2 tablespoons cilantro,
chopped
- 1 tablespoon fish sauce
- 1 tablespoon soy sauce
- 1 teaspoon sriracha or chili paste (optional for heat)
- Salt and pepper, to taste
Coconut-Peanut Sauce:- 1/2 cup coconut milk
- 2 tablespoons creamy peanut butter
- 1 tablespoon soy sauce
- 1 tablespoon lime juice
- 1 tablespoon brown sugar or honey
- 1 teaspoon red curry paste (or more to taste)
- Fresh cilantro and chopped peanuts for garnish
(optional)
Instructions: Prepare the Meatballs: Preheat oven to 400°F (200°C). In a large mixing bowl, combine all meatball ingredients. Mix until just combined; avoid over-mixing to keep the meatballs tender. Form
Meatballs: Shape the mixture into 1-inch meatballs and place them on a baking sheet lined with parchment paper. Bake: Bake for 15-20 minutes, or until the meatballs are golden and cooked through. Make the Sauce: While the meatballs are baking, combine all sauce ingredients in a small saucepan over medium heat.
Stir until smooth and bring to a simmer. Let it cook for 3-5 minutes, then remove from heat. Serve: Drizzle the warm peanut-coconut sauce over the meatballs, and garnish with fresh cilantro and chopped peanuts if desired. These meatballs are delicious served with rice, noodles, or wrapped in lettuce leaves for a lighter option.
Enjoy! |
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