Good Lifestyle

People often associatecardiac health,regular exercise, andNutrient regimes with living longer. However, there are other equally important factors that can affect your life that attracts less attention. Specifically, falls and accidents.

According toCenters for Disaster Control and Prevention (CDC), 36 million older adults fall each year. Falls in older adults can cause hip fractures and brain traumatic injuries, injuries that may affect a person's health and quality of life. In reality,30,000 seniors die each year because of a fall.

Injuries often caused by falls, such as hip fractures, are also associated with worse mortality and other health problems. The mortality rate per year after obtaining a fracture of the hip isbetween 14 and 58%And these ratings aggravate the old one person is when they hurt themselves.

If you want to live longer, it is important to integrate stability and strengthening exercises into your fitness routine. The best of all are unilateral low body exercises, saysTom Holland, MS, the SCCS, Cissn, a physiologist of the exercise and the author ofThe micro-drive plan: Get the body you want without the gym in 15 minutes or less a day. The addition of this type of broadcast in your routine can help you avoid falls in the future and add years to your life.

Never heard about this type of training before? Here's what you need to know about the lower unilateral exercises and some movements to be incorporated into your routine. With some work, you will stay stable on your feet in your 80s. And for more exercises promoting longevity, do not miss:More than 60 years? Here are the best ABS exercises that you can possibly do, says trainer.

Unilateral Bottom Exerciseswork one side of your lower body at a time (Read: one leg at a time). These movements require a lot of balance and coordination, explains Holland and reinforce the leg muscles to keep you stabilized on your feet.

By working on a side, Holland says that type of training can also help you identify and repair muscle imbalances and lower body's low. Think about it: Have you ever been invited to stay on a leg in yoga class and go well, then stand up standing on the other leg and falls almost still? Unilateral Bottom Exercisesreveal these kinds of problems And help you deal with more targeted training.

"[Unilateral exercises of the lower body] can significantly improve your ability to perform daily life activities," says Holland. And strengthening your legs and skills in balance, you will be less likely to slip and fall.

Now that you know why they are important, here are some unilateral body exercises to try at home. For each move, Holland says to aim to complement two to three sets of 10 to 15 repetitions on each leg. Make each exercise two to three times a week over non-consecutive days for optimal results, he adds. You want more exercise ideas?These walking workouts will help you be skinny.

It's the preferred blow of Holland to improve stability and prevent falls. "It works all the leg as well as basic muscles," he says. This is especially good for your glutes. "Many people have low gluet muscles as a result of the time spent at the session, which can give rise to a variety of musculoskeletal problems. Unilateral ball squats can help strengthen this important muscle."

To do it, place yourself and place a stability ball between your back and the wall. You should lean slightly against the ball. Fold your left leg and keep your weight on your right leg, slowly lower your body into a squat position. Your back should keep in touch with the ball while it descends the wall. Hold, then replace yourself while standing. Repeat 10 to 15 times, then go to the other leg.

This is another Holland favorite and offers many similar reinforcement benefits. To do it, hold the back foot on a bench or chair, then turn off your foot before about 2-3 feet. (You want to have a lot of room for maneuver.) Lower your body downstairs, keep your back knee folding and your weight on the front leg. Raise yourself, and it's a representative. Finish two to three sets of 10 to 15 repetitions on each leg. Add average weights for even more a challenge.

This is another unilateral exercise of the lower body that Holland recommends to better withstand legs and stability. To do it, hold yourself on one leg while holding two dumbbells. Take the leg that you are not standing up and lift it behind you and load the hips. As your leg increases, lower your upper body slowly to the ground. Keep your back flat and your arms hanging in front of you. Take a break, then bring your Torso standing. Make two to three sets of 10 to 15 repetitions on each leg. And do not forget to read The trick for the construction force after 40 .