KY3's Paul Adler visits with Pamela Hernandez of Thrive Personal Fitness on this Fit Life about the importance of variety in your exercise program.
Here's what Pamela wrote:
Did you see the recent study about older adults and falls while walking their dogs? People over 65 who suffer a fracture from a fall while walking the dog has doubled since 2004 says a study
published in JAMA Surgery this year. The study doesn't share a cause for the increase, but I have a theory. My opinion is that too
much focus has been placed on cardiovascular fitness and not enough attention is placed on building muscle strength and balance training.
Getting your steps in every day is great, but you also need to strengthen your muscles to stay independent and capable of doing activities of daily living.
The first step is to make sure you're doing strength training exercises at least two times per week. Functional movements using your body, bands or dumbbells that allow you to move in all planes of motion, instead of a fixed path of a machine, are usually best for training to stay
mobile and independent.
The next step is to do a quick balance test to determine where you might start with exercises specifically for balance training. Try standing on one leg for 30 seconds. (Please do this near a wall or chair if you have any concerns about falling.)
If you can't stand on one leg for 30 seconds, start with exercises like step ups or half kneeling chops and presses to begin improving your balance.
If you can stand on one leg for 30 seconds, then you can add single leg exercises to your workout routine, like single leg Romanian deadlifts
and single leg squats.
Just to be safe, you might think about some obedience training for Fluffy too!