With a heavy snow warning issued in the metropolitan area, the risk of falls on icy roads is increasing. In particular, the elderly with fragile bones should be cautious of fall accidents. Learn about lower body exercises that help prevent falls.

◇Most Caution Needed for Hip Fractures The area that the elderly must be most cautious of in falls is the hip bone, the 'hip joint.' A hip fracture typically refers to a break in the area connecting the thigh and pelvis. When the hip fractures, the individual can no longer bear weight, resulting in severe pain and difficulty moving. Many cases require bed rest for several months without any mobility. During this time, the elderly with weakened immune systems are more prone to pneumonia or bedsores, and prolonged bed rest can impair blood circulation in the leg veins, leading to blood clots, which can result in high-risk conditions such as heart attacks or strokes.

To prevent falls, it is necessary to regularly strengthen the lower body muscles such as the calves, thighs, and hips. Lower body muscles, which account for 70% of total muscles, help maintain body balance and keep the center of gravity, making it less likely to fall.

◇Squats are helpful

The squat, known as the fundamental exercise for lower body training, helps strengthen the thigh and hip muscles. However, for seniors, it is recommended to start by holding onto a chair for safety. The procedure is as follows: First, hold onto the backrest of a well-secured chair, stand with feet shoulder-width apart, and slowly bend the knees while pushing the hips back so that the thighs are parallel to the ground. Then, stand back up. Once you become accustomed to holding onto the chair during the exercise, try releasing your hands and lowering and raising your hips. Keep both hands in front of your chest and clasp your fingers to maintain balance.

◇ Hip abduction is also good

I also recommend 'hip abduction,' which increases hip joint flexibility. Hip abduction is literally a movement that extends the hips outward. Hip abduction involves lying on your side and lifting one leg while exhaling. It is important to move primarily using the strength of the hip joint and hips. At this time, keeping the knees, ankles, and toes straight enhances the effectiveness. Hold this position for 3 seconds, then lower the leg while inhaling. If this position becomes easier, try increasing the intensity of the exercise by attaching a resistance band to your calves.

◇Hip Bridge Recommended Hip bridges are the most effective exercise for strengthening the gluteal muscles. The method is simple. Lie on your back looking at the ceiling, bend your knees at a 90-degree angle, and lift your hips. However, you must lift your hips while maintaining abdominal strength. Keep the tension so that you can feel strong force in the inner thighs and hips, not just the knees. While maintaining the tension, lift your hips and keep the tension, then lower your hips slowly while releasing the force.

===========

Squats are harder than I thought.

If you're having a really hard time

Doing it with a chair placed behind

They say it helps~