How to Build a Lower Body That Won't Budge on Icy Roads… Try This Move

With a heavy snow advisory issued for the metropolitan area, the risk of falls on icy roads is increasing. Elderly people, who have weak bones, should be especially cautious. Let's learn about lower body exercises that can help prevent falls.

◇Hip fractures are the most important thing to watch out for. The area that the elderly must be most careful of when falling is the hip bone, or "hip joint." A hip fracture commonly occurs when the joint connects the thigh to the pelvis. A hip fracture can cause severe pain and difficulty moving, making it unable to bear weight. Patients often remain confined to bed for months. Elderly individuals with weakened immune systems are more prone to pneumonia and bedsores. Prolonged lying down can also impede blood circulation in the leg veins, leading to blood clots. This can lead to high-risk conditions like heart attack or stroke.

To avoid falls, it's important to regularly strengthen your lower body muscles, including your calves, thighs, and buttocks. These muscles, which account for 70% of your total muscle mass, help maintain balance and balance, preventing falls.

◇Squats help

Squats, often called the "foundation of lower body exercise," help strengthen the thigh and buttock muscles. However, for safety reasons, older adults are advised to hold onto a chair at first. Here's how to do them: First, stand with your feet shoulder-width apart, holding onto the back of a well-secured chair. Slowly bend your knees, extending your hips back until your thighs are parallel to the ground, and then stand up. Once you've become comfortable holding onto the chair, try releasing your hands, lowering your hips, and then standing up. Keep your hands clasped in front of your chest to maintain your balance.

◇I also like hip abduction

I also recommend "hip abduction," which increases hip flexibility. Hip abduction literally stretches the buttocks outward. Lie on your side and exhale while lifting one leg. It's important to use as much strength as possible from your hip and buttocks. For best results, keep your knees, ankles, and toes straight. Hold this position for three seconds, then inhale and lower your leg. If this pose feels easy, try adding a rubber band to your calf to increase the intensity.

◇Hip Bridge Recommendation The hip bridge is the most effective exercise for building glute muscles. The method is simple: Lie face up, bend your knees at a 90-degree angle, and lift your buttocks. Maintain abdominal strength while lifting your buttocks. Maintain tension in your inner legs and buttocks, not your knees. Lift your buttocks while maintaining the tension, maintaining the tension, then slowly release the tension as you lower your buttocks.

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Squats are not as easy as I thought.

If it's too hard

It's also done with a chair behind you

They say it helps ~