A slip in the kitchen, a misstep in the living room… With age, a bad fall is no longer a simple incident. According to figures provided by the Spanish Ministry of Health, a hip fracture after the age of 65 carries a risk of death of up to 27% in the following twelve months.
A major health alarm signal, also highlighted by the international organization the World Health Organization.
It’s essential to take care of yourself, even at 70
However, no fatality. According to physiotherapist and anthropologist Ana Galeote, interviewed by the Spanish media La Vanguardia and author of the book Cuerpo solo hay uno, the body retains a formidable capacity for rebound. “Even if a 70-year-old person now starts to take care of himself, he can achieve great benefits”.
She also cites scientific work showing that nonagenarians, after barely eight weeks of targeted exercises, manage to regain vigor and significantly limit their vulnerability to falls.
Stop muscle wasting: how to stimulate your legs on a daily basis?
The main invisible enemy after the age of 70 is called sarcopenia, this progressive wasting of muscles which compromises balance. The principle is simple: “In the body, what you don’t use, you lose.”summarizes the specialist. There is no need to automatically subscribe to a gym to reverse the trend. Very simple reflexes prove to be extremely effective:
- Climb the stairs rather than taking the elevator;
- Collect your shopping yourself;
- Get out of a chair without using your arms to push yourself.
On the skeleton side, the logic remains identical. Bones are constantly renewing themselves, but they absolutely need physical constraints to maintain their density, particularly in women after menopause. Using your limbs using a weighted backpack or simply using your body weight is the best way to protect your hips against fractures.
The lesson of Okinawa: move without looking for a magic formula
This observation finds a direct echo in the observations carried out by Ana Galeote on the Japanese island of Okinawa, renowned worldwide for the longevity of its inhabitants. On site, the researcher met elderly people who were still independent, capable of cooking and participating in local sporting activities.
“I was hoping to find secret rituals, superfoods or age-old techniques, but that wasn’t the case. I discovered something much simpler“, she confides, welcoming the benefits of an active daily life combined with strong social ties.
How to assess your balance at home?
To take stock of your fitness and identify any weaknesses, the expert offers quick self-tests, shared during her appearance on the Telecinco television channel:
- Squat for a few moments;
- Balance on one foot, eyes closed, for twenty seconds;
- Sit on the ground, then stand up without using your hands.
If these exercises require too much effort, incorporate small daily stability movements, always holding onto a sturdy piece of furniture. Also take care of your feet: walking barefoot at home awakens the sensory sensors in the arch of the foot. “Using minimalist shoes promotes mobility, strength and sensitivity of the foot. specifies the physiotherapist.
Faced with pain or the fear of falling, stay attentive to your body: moving gently helps break the vicious circle of immobility. However, in the event of a fall or trauma, a doctor’s advice remains essential.
Protecting your autonomy does not require superhuman efforts, but regularity. By transforming your everyday habits into opportunities to move, you offer your bones and muscles the best possible shield.