Reviewed by Dietitian Emily Lachtrupp, M.S., RD
Design elements: Getty Images. EatingWell design.
Key Points
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Healthy aging includes strategies to prevent falls.
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Incorporating simple exercises into your day can play an important role in healthy aging.
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Habit stack glute bridges, one-legged stands, heel raises, sit-stands and planks into your day.
Part of healthy aging is preventing falls. This is important because, as we age, the risk of falls increases, with one in four American adults age 65 and older falling each year. While this may not sound like a big deal, falls are the leading cause of fatal and nonfatal injuries in this age group. Injuries from falls also add up to more than $80 billion in healthcare costs each year in the U.S.
The good news is that many falls are preventable with some strategic planning. Part of this includes incorporating exercises into your routine that strengthen muscles related to walking and standing, and you don’t have to go to the gym to do them.
In a recent Instagram post, Joy Bhat, M.D., shared insights into how her 79-year-old father, Naras Bhat, M.D., became a “super ager” by staying strong, sharp, mobile and independent. “It’s not luck,” writes Bhat. “It’s these five habits he does every single day.”
Bhat notes that the best part is that what her dad does isn’t an actual workout. “They’re simple, habit-stacked movements built into his morning and daily routine. Because longevity isn’t created only in the gym. It’s created in the moments you repeat, day after day.”
Habit stacking is a strategy used to help people change their habits. You incorporate (or stack) the new habit you’re trying to create with habits you already have. For example, doing side and rear leg lifts while you wash dishes or push-ups off the kitchen counter while making lunches.
Here’s how Bhat habit-stacks his exercises throughout the day to stay strong:
Glute Bridges
Before even getting out of bed, Bhat does glute bridges, which strengthen the glutes (butt muscles), hamstrings (back of thigh muscles) and hips. You can also get the core muscles involved by intentionally pulling your belly button in toward your spine while holding the bridge pose. All of these muscle groups play a crucial role in walking and balance.
One-Legged Standing
While Bhat brushes his teeth, he stands on one leg while lightly holding onto the bathroom sink. Balance tends to be one of the first skills that weaken as we age, so being intentional about incorporating exercises that safely challenge balance is imperative.
Heel and Toe Raises
While facing the bathroom sink and holding onto it, Bhat does heel and toe raises. Heel raises strengthen the calf muscles, while toe raises focus on the shin muscles. Both are involved with keeping the legs and ankles strong. To hit all parts of the calf muscles, perform three different sets of heel raises: one with toes pointing forward, one with feet turned out and one with feet turned in.
Sit-Stands
At the dinner table, Bhat does sit-stands. This involves standing up from a sitting position without pushing off with your hands, then slowly sitting back down without plopping down or using your hands. This can also be done while watching TV or sitting at your desk. This exercise targets several muscle groups, including front and rear thighs (quads and hamstrings), glutes and core muscles.
Planks
During Bhat’s computer breaks, he does planks. In the reel, it shows Bhat doing full planks with arms and legs extended. This is more of an advanced plank, so feel free to modify it by keeping your knees on the floor. You can also go onto your forearms. No matter which position you choose, the primary goal is to pull the belly button up toward the spine, keep the head in line with your spine (in other words, your chin should not be on your chest) and keep your elbows in alignment with your shoulders. Remember to breathe throughout the exercise.
It’s essential to remember you’re never too young or too old to focus on healthy aging, and consistency is the key to cultivating new habits. “Healthy aging is built in small moments,” says Bhat. “And as my dad shows every day, it’s never too late to start!”
If you want to make some changes to your routine for healthier aging, we recommend pairing these exercises with meals chock-full of foods that can help support your health as you get older, including plenty of veggies, fish and plant protein.
Read the original article on EatingWell