Never Fear Falling Again: Simple and Easy Exercises for Fall Prevention You Can Perform at Home and Feel Safer in 28 Days - with Exclusive Reader Access to Exercise Videos: Dr. N's Wellness Series

By Koorosh Naghshineh

THE ONLY BALANCE EXERCISE BOOK WITH BONUS VIDEOS FOR THE READERS

Discover how to boost your muscle strength, even if you're over 65 — overcome the fear of falling and live an active life in your golden years!

Do you want to stay functional in your senior years so you can still accomplish things with ease?

Do you love playing with your grandkids but you hesitate to do so because of fear of falling?

Is your fear holding you back from doing the things you love and from exploring new adventures?

One of the biggest problems of old age is experiencing balance problems. Tripping, slipping, and falling can make you lose confidence in doing your favorite things.

Simple tasks like climbing stairs and or taking a bath now seem like dangerous endeavors… and you're afraid you'll become dependent on others to take care of you.

While your family loves you very much, you know you could be happier if you could do things on your own so you don't need to ask them to do it for you.

You might be telling yourself the following:

"If I can only move around my house without feeling body aches…"

"If I can only do my hobbies without worrying about falling…"

"If I can only do fun activities with my grandkids without getting injured…"

If you can only resolve your balance issues, life would be so much better.

Don't worry. There's still hope even if you're already in senior years.

Did you know that according to Livestrong, you can still get stronger even if you're over 70 years old?

Yes, you can still boost your muscle strength even in your retirement years. You just need to know the right exercises to help you strengthen your body so you can achieve a better balance.

In Never Fear Falling Again, you will discover:

• 7 common causes of balance problems… one of which is associated with the flu
• How to fight off dizziness without taking medications
• What acts as your body's stabilizer — and how to boost this area to improve your posture
• 5 benefits of performing stretching exercises (one of them can help you conquer your fear of exercise)
• The system in your body that plays a crucial role in keeping your balance — and what type of exercise you need to do to improve this system
• How to prepare your body so it will respond well to stretching
• The #1 exercise that will help you improve your balance without risking injury
• The 10-minute activity that can help you get rid of delayed muscle soreness
• 6 myths about exercising and aging debunked — get ready to overcome your limiting beliefs!

And much more.

Even if you have limited mobility or other health problems, you'll find exercises in this guide that fit your specific needs and abilities.

You are one decision away from achieving your fitness goals. Start your workout journey now.

If you want to stay active and functional in your senior years by having better balance, then scroll up and click the "Add to Cart" button right now.

• Language: English
• Publisher: Koorosh Naghshineh
• Release date: Sep 18, 2023
• ISBN: 9798223928164

Book preview

NEVER FEAR FALLING AGAIN

SIMPLE AND EASY EXERCISES FOR FALL PREVENTION YOU CAN PERFORM AT HOME AND FEEL SAFER IN 28 DAYS - WITH EXCLUSIVE READER ACCESS TO EXERCISE VIDEOS

KOOROSH NAGHSHINEH, PH.D.

SELF-PUBLISHED

© Copyright Koorosh Naghshineh 2022 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly. You are responsible for your own choices, actions, and results.

Legal Notice:

This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been made to present accurate, up to date, reliable, and complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various publicly available sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of the information contained within this document, including, but not limited to errors, omissions, or inaccuracies.

Dedication

To my parents, who supported me all my life and were always there for me, even over long distances.

THANK YOU

This book would not have been possible without the loving support and participation of my beautiful wife, Linda. Without her help in checking the exercises, helping me make the exercise photos and videos, and editing, this book would not have been possible.

I am indebted to my daughter, Leila, for suggesting that I write. This is the first book I have written. Her support and encouragement has always been a blessing in my life.

In addition, I am always grateful for my daughter Mimi and her support in anything I get myself into.

Finally, I am thankful for the help of my friends and colleagues, Jim and Massoud, in reviewing this book and suggesting revisions.

TABLE OF CONTENTS

Introduction

How to use this book

1. What Is Balance?

Why You Need to Do Balance Exercises

Six Myths About Exercising and Aging

Common Causes of Balance Problems

Confirmation That Balance Is a Problem

2. Seated Exercises

Warm-Up Exercises

Chair Exercises for Arms

Chair Exercises for Legs

Core Exercises

Chair Aerobics for Cardio

Seated Chair Exercises for Flexibility

Weekly Exercise Plan

Sample Seated Exercise Plan

3. Standing Exercises

Exercises

Sample Standing Weekly Exercise Plan

4. Core Exercises

Five Benefits of a Strong Core

Exercises

Sample Core Exercise Plan

5. Stretching Exercises

Benefits of Stretching

Types of Stretching

Focus Points While Stretching

Static Stretches

Dynamic Stretches

Sample Stretching Exercise Plan

Stretching Sports

6. Improving Balance Through Inner Ear and Vestibular Exercises

Balance Exercises for the Inner Ear

The InnerWorkings of Vestibular Exercises

Vestibular Exercises

7. Safe Exercises to Do if You Have Arthritis

Exercises

Sample Arthritis-Safe Exercise Plan

Exercises Safe for Arthritis in the Hands or Wrists

Exercises for Arthritis in the Hips or Knees

Exercises for Arthritis in the Ankles or Feet

Exercises for Arthritis in Multiple Areas

Exercises for Those With Limited Mobility

8. Performing Tai Chi Movements

Tai Chi for Improved Balance

How to Do Tai Chi

Sample Tai Chi Exercise Plan

9. What DOMS Is and How to Deal With It

How to Find Relief From DOMS

Conclusions

HOW THIS BOOK CAME ABOUT

It was one morning in November 2019, my phone buzzed. I had a text from my brother. Mom just broke her leg, I am waiting for the ambulance!! This was the start of a series of terrible events in my mother’s life. Because of her severe osteoporosis, her femur had broken close to the hip joint. She did’t fall. She was just putting on her clothes when this happened. She went through an operation and a long recovery. A few months later she recovered enough to be able to walk with the help of a cane. Because she knew she had a severe case of osteoporosis, she was now extremely afraid of falling down. Turns out this is a fear faced by many seniors.

Sadly, this was not the end of my mother’s problems. Shortly after she was mobile again, she experienced the same problem in her other leg. The same bone had broken in her other leg at the same spot! Again she went through a long process of surgery, recovery, and rehabilitation. Her fears of falling down became even worse than before. This prohibited her from being active. Today she is bound to using her walker all the time and feels very limited about her choice of activities.

My goal in writing this book is to help you stay active and mobile. No one should be crippled by fear of such injuries. With the right tools and guidance, independence and vitality can be preserved. This book is for those willing to work for their freedom of movement and enjoy the later years of life without crippling fear.

To have an active life in your later years, you need to make sure you have good balance. To have good balance you need strong core muscles. You need to keep moving and stay active. All of this requires you to exercise. This book provides you with a set of exercises that can help you improve your balance. I present you with a wide variety of exercises. Start where you can and build up. Make sure to involve your physician. The last thing I want is for you to injure yourself. Have a conversation with your doctor and make sure you know what exercises are safe for you.

I am a retired Mechanical Engineering professor so I tend to think through problems very systematically. I like learning and teaching. I have been an exercise enthusiast since I was a teenager. To this day, I walk a few miles a day, lift weights, and play tennis and pickle-ball when I can. My exercise habits have changed as I have gotten older. Every morning I perform a set of stretches (similar to what you see in this book) that help me feel free of aches and pains I wake up with. This also keeps me active. In this book, I am sharing some of what I have learned and experienced. I wish I could have provided this material to my mother long ago. I hope that you will find this book helpful.

FREE GIFTS FOR THE READER

Thank you for reading Never Fear Falling Again. I hope you will find it insightful, inspiring, and most importantly practical. I hope it helps you build a strong and healthy body with excellent balance so you can feel safe and confident as you enjoy your life.

To help you get the best results as fast as possible, I have included the following additional bonus materials at no extra