MightyMitts
12 week Program & Fall Prevention
The Mighty Mitts 12-Week Exercise Programme: A Scientifically Grounded Approach to Fall Prevention
The MightyMitts 12-week exercise programme is a meticulously crafted plan
grounded in years of scientific research and designed to deliver tangible improvements in grip, balance, strength, and mobility, ultimately reducing the risk of falls and enhancing overall well-being.
Developed in collaboration with a range of healthcare professionals, including clinical exercise physiologists, physiotherapists, clinical personal trainers and dieticians our program covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools and a nutrition guide to help you fuel your body right.
Developed in collaboration with a range of healthcare professionals, including clinical exercise physiologists, physiotherapists, clinical personal trainers and dieticians our program covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools and a nutrition guide to help you fuel your body right.
Scientific Foundation and Evidence-Based Practice
The Mighty Mitts exercise programme is rooted in the latest scientific evidence and best practices in exercise science and fall prevention. It incorporates a variety of exercises that have been scientifically proven to:
Increase muscle mass and strength:
Combatting age-related muscle loss (sarcopenia), which is a key risk factor for falls. (Source: Liu & Latham, 2009)
Improve bone density:
Reducing the risk of osteoporosis and fractures, which can be caused by falls. (Source: Hong & Kim, 2018)
Enhance cardiovascular health:
Promoting heart health and circulation, contributing to overall fitness and reducing fall risk due to cardiovascular events. (Source: Kokkinos et al., 2010)
Enhance proprioception and balance:
Improving the body's awareness of its position in space, leading to better stability and coordination. (Source: Hrysomallis, C. (2011). Balance ability and athletic performance. Sports Medicine (Auckland, N.z.), 41(3), 221–232.)
Key Features of the Evidence-Based, Expert-Guided Programme
This programme is carefully designed to improve your balance, strength, and mobility, reducing your risk of falls and enhancing your confidence and independence.
Targeted Strength Training:
Focuses on building strength in key muscle groups that are essential for maintaining balance and preventing falls. This includes:
Lower body: Strengthening your legs, hips, and ankles helps improve stability and coordination.
Core: A strong core provides a solid foundation for balance and helps you react quickly to regain your footing if you stumble.
Upper body: Strong arms and shoulders help you catch yourself if you start to fall and can assist with getting up if you do fall.
Lower body: Strengthening your legs, hips, and ankles helps improve stability and coordination.
Core: A strong core provides a solid foundation for balance and helps you react quickly to regain your footing if you stumble.
Upper body: Strong arms and shoulders help you catch yourself if you start to fall and can assist with getting up if you do fall.
Expert Guidance:
Developed by clinical exercise physiologists, physiotherapists and clinical personal trainers with expertise in grip, strength, mobility and fall prevention.
The exercises are demonstrated clearly and provide you with a structured plan over 12 weeks. Covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools.
The exercises are demonstrated clearly and provide you with a structured plan over 12 weeks. Covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools.
Balance-Specific Exercises:
Incorporates a variety of balance exercises that challenge your stability and coordination. These exercises help you develop better body awareness and improve your reaction time, making you less likely to lose your balance.
Functional Movements:
The exercises mimic everyday movements, such as standing up from a chair, stepping over obstacles, and reaching for objects. This helps you build strength and coordination for daily activities, reducing your risk of falls in real-world situations.
Progressive Overload:
The programme is designed with a gradual progression, starting with easier exercises and gradually increasing the intensity and challenge over time, ensuring continual improvement without overexertion.
How will our health kits help?
Developed in collaboration with a range of healthcare professionals, our health kits are created based on years of scientific research and designed to deliver great results.
Explore Our Health Kits
Nutrition Guide:
This guide provides evidence-based information on what your body needs to maintain strong bones and muscles, which are crucial for preventing falls. It offers guidance on:
The Role of Nutrition in Fall Prevention:
Gain a clear understanding of how nutrition impacts your bone health, muscle strength, and overall balance, all of which are crucial for preventing falls.
Essential Nutrients for Fall Prevention:
Learn about the key nutrients your body needs, including:
Calcium and vitamin D for strong bones.
Protein and other essential nutrients for building and maintaining muscle mass and strength.
Hydration strategies to avoid dizziness and maintain balance.
Weight Management and Fall Risk:
Explore how maintaining a healthy weight can reduce strain on your joints and improve your balance.
Practical Tips for Healthy Eating:
Get guidance on portion control, healthy food swaps, and meal planning to make nutritious eating a sustainable part of your life.
Hydration and Fall Prevention:
Understand the importance of staying hydrated to avoid dizziness and maintain balance, especially during exercise.
Recipe Book:
Delicious Dishes for Steady Steps: It's packed with a variety of delicious and nutritious recipes that are easy to prepare and specifically tailored to support your fall prevention goals. It includes recipes that:
Bone Building:
The recipes are rich in calcium and vitamin D, essential nutrients for maintaining strong bones and reducing the risk of fractures. These nutrients play a crucial role in bone mineralisation and skeletal health, contributing to increased bone strength and resilience.
Muscle Focus:
The recipes prioritise lean protein sources, which are vital for building and maintaining muscle mass and strength. Adequate muscle strength is essential for balance, stability, and overall functional capacity, reducing the risk of falls and promoting an active lifestyle.
Energy Boosters:
The recipes are designed to provide sustained energy and combat fatigue, a factor that can contribute to falls and decreased physical activity. By providing the body with essential nutrients and balanced meals, these recipes support optimal energy levels throughout the day.
Balance Boosting:
Enjoy delicious and nutritious meals that support your overall health and help you stay steady on your feet. The recipes promote a balanced diet that contributes to overall well-being and reduces the risk of nutritional deficiencies that can negatively impact bone and muscle health.
Culinary Simplicity:
The recipes are straightforward to prepare, utilising readily available ingredients and clear instructions. This makes healthy cooking accessible and enjoyable for individuals of all culinary skill levels.
Tools to Empower Your Health Journey:
This comprehensive set provides exceptional value and includes everything you need to build grip, strength, improve balance, and mobility from the comfort of your own home. You'll find hand grip strengtheners, a dynamometer to track your progress, resistance bands, a strength tube set for added challenge, a yoga mat for comfort, and a stainless steel water bottle to stay hydrated.
And these are all portable so that you can take them with you to your garden, the park and when you travel.
And these are all portable so that you can take them with you to your garden, the park and when you travel.
Fall Prevention, priceless. Healthspan, priceless. Independence, priceless
By combining targeted exercise, grip strength monitoring, and motivation, the Mighty Mitts Health Kit empowers you to take control of your balance and reduce your risk of falls. Start your journey to a steadier, more confident you today!
Sources:
Bae, S., Lee, S., Park, H., Ju, Y., Min, S. K., Cho, J., ... & Kim, C. (2023). Position statement: Exercise guidelines for osteoporosis management and fall prevention in osteoporosis patients. Journal of bone metabolism, 30(2), 149.
Church, T. S., Blair, S. N., Cocreham, S., et al. (2002). Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes: a randomized controlled trial. JAMA, 288(12), 1522–1530.
Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Korean Journal of Family Medicine, 39(4), 208–215.
Hrysomallis, C. (2011). Balance ability and athletic performance. Sports Medicine (Auckland, N.z.), 41(3), 221–232.
Kemmler, W., von Stengel, S., Engelke, K., & Lauber, D. (2015). Exercise and fractures in postmenopausal women: a randomized controlled trial of a 12-month multicomponent exercise program. Osteoporosis International, 26(10), 2479–2490.
Church, T. S., Blair, S. N., Cocreham, S., et al. (2002). Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes: a randomized controlled trial. JAMA, 288(12), 1522–1530.
Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Korean Journal of Family Medicine, 39(4), 208–215.
Hrysomallis, C. (2011). Balance ability and athletic performance. Sports Medicine (Auckland, N.z.), 41(3), 221–232.
Kemmler, W., von Stengel, S., Engelke, K., & Lauber, D. (2015). Exercise and fractures in postmenopausal women: a randomized controlled trial of a 12-month multicomponent exercise program. Osteoporosis International, 26(10), 2479–2490.
Kokkinos, P. F., Giannopoulos, G., Manolis, A. S., et al. (2010). Physical activity in the prevention and management of high blood pressure. Hellenic Journal of Cardiology, 51(2), 136–142.
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
Liu, C.-J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, (3), CD002759.
Rhodes, R. E., Jorgensen, C. M., Brennan, D. S., et al. (2017). Effectiveness of home-based physical activity interventions for adults with type 2 diabetes: a systematic review and meta-analysis. Diabetes Care, 40(3), 359–368.
Sofi, F., Valecchi, D., Bacchetti, T., & Abbate, R. (2011). Physical activity and risk of cognitive decline: a meta-analysis of prospective studies. Journal of Internal Medicine, 269(1), 107–117.
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
Liu, C.-J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, (3), CD002759.
Rhodes, R. E., Jorgensen, C. M., Brennan, D. S., et al. (2017). Effectiveness of home-based physical activity interventions for adults with type 2 diabetes: a systematic review and meta-analysis. Diabetes Care, 40(3), 359–368.
Sofi, F., Valecchi, D., Bacchetti, T., & Abbate, R. (2011). Physical activity and risk of cognitive decline: a meta-analysis of prospective studies. Journal of Internal Medicine, 269(1), 107–117.