Overlooked Strength Training Exercises That Help Older Adults Can Prevent Falls

So you're exercising regularly but are you hitting all the muscles that contribute to better posture, strength, balance, and mobility? Some of those small ones shouldn't be neglected. Fear of falling is something older adults worry about but a recent study shows there's a reason for middle-aged women to worry too.

The majority of falls occurs in adults 65 and older. Women account for 67% of falls and a study published in the National Strength and Conditioning Journal September 2013 finds that a weak soles muscle was the common denominator in those who experienced a fall.

Middle-aged women in fact with weaker soles muscles were more likely to fall at a younger age. So baby boomers around the country may be exercising more but missing out on this key muscle during their workout.

Many people who do exercise, and indeed work the calves, don't hit the soles muscles. The two calf muscles are the gastrocnemius and the soles. The gastrocnemius is the visible muscle and is engaged when you perform standing heel raises or toe presses at the extension of a leg press. The soleus is only worked when the knee is at 90 degrees and you're performing that same heel raise.

The calf machine at the fitness center is one way to do it. Tucked back in the weight room where the big boys hang out it isn't very welcoming to the over 50 crowd in general. Not many ladies hang out there at all unless they're into body building. Perhaps they should. After all, who needs to build more than an older adult.

To create a homemade calf machine find a sturdy chair that puts the knee at 90 degree flexion when seated. Then pile a couple coffee table books on your thighs. Perform slow repetitions to stimulate this slow twitch muscle best. Do about 100 repetitions total twice a week. Break them into four sets of 25 or two sets of fifty. This is a muscle group that breaks the usual rules of sets and repetitions according to researchers.

The study reported two months of regular training resulted in significant improvements in soleus strength. You'll want to stretch when you're finished. Perform a lunge by stepping back with one leg pressing the heel to the ground, but again remember that in order to stretch the soleus you'll need to bend the knee. Hold your stretch for 15-30 seconds.

Not only will this muscle keep you from swaying and falling it could do more. Strengthening your calves could just help you burn more calories by helping you propel yourself forward faster while walking or jogging, even doing elliptical.

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