12 hours Ago By Kevin Shelley
Keep some form of communication available close to you. If you find yourself on the floor and ultimately can’t get up, it’s good to be able to call someone who can help. Scoot to a piece of furniture to help yourself get up.
Standing up in the middle of a room without support is challenging for many of us. If you’re weak, try to move into a sitting position on a chair, couch, or loveseat to afford yourself the ability to rise from a supported surface instead of the ground. Exercise regularly to maintain your strength and endurance.
It’s better to avoid a fall than to try to recover from one. Don’t take chances. If what you’re getting ready to do seems risky, rethink your plan and find a safer way.
1. Shin Box Get Ups 2. Bear Crawls 3.
Bodyweight Squat 4. Forward Lunge If you can’t recover from a full lunge, just lower down as far as you can while still being able to rise back up. You will get stronger over time.
If you struggle to maintain your balance during this exercise, stand next to something you can hold onto as needed to stabilize yourself. You can also take the smaller steps demonstrated by the model if this works better for you. You'll still get an excellent workout.
5. Chair Dips 6. Bodyweight Knee Pushups Step 1: Stand approximately four feet from a wall (adjust for your height), and place your arms straight out in front of you, your elbows straight, and your hands flat on the wall.
Step 2: Slowly lean into the wall while bending your elbows until your face is almost touching, then push back to the starting position. Step 3: Leaning into the wall and then back counts as 1 repetition. Try to perform 3 sets of 15 repetitions.
Falls can happen for a variety of reasons, and being able to get back up is vital—especially if you’re alone at the time. Performing these exercises at least three times per week, or as often as you can, will make getting back up easier and more successful..
