b'FEATURELIFELONGHEALTHStronger Legs,Safer StepsSenior Fall Prevention Starts WithStrength Trainingby SHAYLYNN MARKSF It can impact your confidence,tions, and working up slowly. stepping down from a porch, or even catching or many older adults, a single fall can change everything.Your first little goal is to be able to stand up andthemselves after a trip.independence,andtheabilitytomovedown out of that chair without having to pushIf you noticethe elderly population, they de-through daily life without fear. Thats why train- off the armrest, he says. crease the stride, Snell says. In other words, erslikeKenSnell,co-ownerofAllAmericanSnellsaysitsanoftenoverlookedmilestonethey shuffle.GyminLakeland,focusonbuildingstrengththat can make a big difference. He says many seniors shorten their steps be-and balance.A lot of falls can be prevented by leg strengthHe once trained an 89-year-old man who hadcause it feels more stable. When muscle weak-training, he says. one request: He wanted to stand up from theens over time, walking becomes a careful bal-armchairs he used during chess games withoutancing act, and the shuffle becomes a strategy.Snell has been in the fitness world for more thanpushing off the armrests. He believes seniors should prioritize strength-50 years and also teaches wellness and fitness.Snell says they worked on leg strength for aening their leg muscles to help them feel more He says many seniors assume strength trainingcouple months, and the man returned, thrilled. secure in their stride.has to look intense to be effective. In reality, the most helpful movements are often the simplest,He said, Ken, I can do it!Snell recalls. SAFE WAYS TO PROGRESS and they can start at home. WHY LEGS MATTER FOR BALANCE Oncechairstandsfeeleasier,Snellsuggests START WITH AN ARMCHAIR Snell says lower-body strength has a ripple ef- adding a second lower-body exercise that still Snellsgo-toexerciseforbeginnersdoesntfect. Stronger legs can help older adults steadyprioritizes stability and recommends practicing even require a gym membership and can bethemselveswhensteppingupontoacurb,lunges with support.done right at home.Just take an armchair, he says. Stand up while holding on to the armrest. Sit down. Stand up,Its not about gettingripped . Its aboutprogress sit down.Snell describes it as a bodyweight squat withandmakingyour day-to-daylife easier .built-in support. He recommends starting with Ken Snell, personal trainer & co-owner of All American Gymwhat is realistic, even if its fewer than 10 repeti-14 | CFHN centralfloridahealthnews.com'