Fall is Finally Here! 🍁 October 2023
Fall is Finally Here!
But that doesn’t mean, we need to start falling!
Welcome to October, it’s Fall Prevention Month at TOA
Fall prevention is just one aspect of the training we do here at TOA, albeit a BIG one. We work on it daily; you might not notice, but daily we do. Every year one, or more, of our clients is likely to take a fall. Luckily, all have recovered and are back in the gym kicking butt. Why? Because we train for fall prevention.
“It never says: Fall Prevention on the board, are we really training for that?”
The answer is YES!
We have many tricks up our sleeves when accomplishing this goal but our favorite sneaky three exercises to help you lower your fall prevention risk are the kickstand RDL, the goblet drop squat and drop step lunges.
The kickstand RDL is one of my favorites. I can go heavy and boy do I feel the glutes the next day! In this movement, we are able to reach deeper into the hinge, training the muscles deep within our hips; those ones, that are relied upon when we lose our balance and our larger more powerful muscles need a bit of time to catch up and fully stabilize us. The strength that is found in these is easily translated into Christmas shopping (walking all day), sledding (dragging that pesky sled up the hill) or ice skating (stabilizing those hips to prevent totally crashing!).
The next movement is the goblet drop squat. Phew! These are a beast. By incorporating reaction time with strength, they directly apply to preventing that crash and burn when caught off balance in the Thanksgiving food line, when that one family member comes rushing in (that member is me!). You’re startled, caught back by the closeness and quickness at which they approached, and the sudden jolt knocks you back. But with the training of fast feet and the strength to back it, you’re saved (and the plate of food you were holding)!
Finally, but not at all the least (I LOVE lunges of any type!) you have the drop step lunge. Now this look different for each person as your range of motion will be individual. That’s okay! The important thing is you are taking a blind step back (not the direction your facing) and powerfully pushing out of it. This is for the Christmas parade. The kids are excited and they are running about. Everyone is vying for a view of Santa and the crowd (worst fear) just keeps pushing you back. One mom grabs her kids flinging him in your direction and you are forced to step back, blindly, very quick. Now, we all know you’re going to be fine because you’ve done your drop step lunges! The strength and power needed to step back and forward quickly has saved you from an ER trip.
Now all joking aside, these three movements are key in building the strength, reaction time, and mobility to rescue yourself from a fall. The rest of your strength training is helping you be strong enough to not break a bone, and if you do, to recover quickly.
We cannot emphasize enough how important strength training is to your health and fall prevention. Building muscle/strength, building bone density, and improving cognitive awareness. All key factors in preventing and surviving the winter fall season.
Now get out there, live boldly KNOWING your covered with your TOA training.
Disclaimer: this is not an invite to do anything above your ability level. The ice skating was a joke! LOL Be safe and for a happy holiday season, the training begins now. May the odds be ever in your favor. =)
October 2023 ©BeSTRONGE
