Improve your balance
Courtesy of the Mayo Clinic Health Letter
www.healthletter.mayoclinic.com
Lately, you just don’t feel as you used to. You feel a
little less “solid” when walking from the house to the garage. And you’ve been
avoiding that uneven bit of sidewalk in front of your favorite bakery. It bothers
you, but you figure feeling a little off balance is a part of getting older.
Balance and aging
You’re
certainly not alone. According to the Centers for Disease Control and
Prevention, about three-quarters of older Americans have problems with balance.
Balance involves your ability to control your center of
gravity over your base of support.
When
standing, your base of support is your feet, whether it’s one foot on the
ground or two, or maybe two feet and a cane.
As
you age, some of the systems involved in maintaining your balance and stability
go through changes. Your vision
may decline – things become a little more blurry, depth perception is reduced,
contrast between objects is lower, and you may have more difficulty seeing in
the dark. Changes also occur in
the way your muscles respond to nerve signals, and a decline in physical
activity can result in loss of muscle strength. Reduced speed and muscle power can make it harder to adapt
to situations that challenge your balance, such as treading on an uneven
surface.
Conditions such as arthritis or
Parkinson’s disease can make you less secure on your feet. Poor posture and certain medications
also may affect your balance, as can joint injury or surgery.
Balance
exercises can benefit anyone, especially older adults. Strengthening and maintaining your
balance can help you live more actively and confidently.
One
of the biggest benefits of improving your balance is a decrease in your risk of
falling. Falls are a leading cause
of injuries in older adults. Some
falls can be fatal, while others may result in considerably limited freedom and
mobility. Good balance also makes
it easier for you to move around and accomplish tasks.
Staying Fit
Fitness
is a big part of successful aging and balance exercises are a key component of
any older adult’s fitness routine.
When combined with strength training, balance exercises can help you
build muscles around your joints, making them more stable and your balance more
sure. People who do balance
exercise also have greater mobility.
Almost
any activity that keeps you on your feet and moving is helpful in maintaining
good balance in addition to stimulating muscle and nerve communication that
increases your coordination.
One
of the best ways to build balance is by walking – really a two-for-one when you
consider that you’re also getting aerobic exercise. Walking keeps your leg muscles strong and reinforces
balance. The more you walk, the
better your balance will be and the more you practice you’ll get at catching yourself
when tripping, changing direction quickly and stepping along uneven
pathways. Sturdy, comfortable
shoes are a must, and it’s important to do your best to avoid hazards that are
likely to make you fall.
Balance exercises
A
number of studies have shown that certain simple exercises can markedly improve
your balance. You can do these
anywhere as long as you have something steady to hold on to, such as a kitchen
countertop or sturdy chair.
Exercises might include shifting your weight from one foot to the other,
standing on one foot, walking your heel to toe, or purposely lifting your leg forward and holding it for a second as you walk ahead in a straight line.
As
your balance improves, you can progressively increase the challenge to your
balance. Instead of holding on
with both hands, you might switch to one hand, then just a finger and eventually
perform the exercise without holding on to anything. Other progressive challenges include standing on a pillow
while doing the exercises, and then doing them with your eyes closed.
Strengthen
your lower body by doing back and side leg raises while holding on to a
chair. For and additional
challenge, add a resistance band or some ankle weights.
 |
| Brushing your teeth while standing on one foot helps build balance |
If
you have trouble keeping your balance while standing or you have other medical
conditions, talk with your doctor before beginning any exercises. A physical or occupational therapist
can help you learn them in a safe environment so that you can move on to doing them
on your own.
Tai Chi
Practicing
tai chi also has been shown to improve balance and reduce the risk of falling
in older adults. Tai Chi, which
originated in China as a martial art, consists of a series of graceful
movements that help improve your stance and coordination. The movements flow into one another,
and you practice them slowly, with great awareness, while breathing
deeply. You’ll learn how to move
more fluidly and with greater intention.
You may also gain more confidence in your movements.
Finding
an experienced instructor with a gentle approach is your best bet for reaping
all the benefits of tai chi. Many community centers and most private gyms offer
tai chi classes especially tailored for older adults. You can also rent or purchase DVDs or read books on tai chi,
although it may be more difficult to learn the movements that way.
Regardless
of the format, look for the instruction that’s geared to your age group or
activity level. Start slowly and
work your way up.
If
you don’t have the time or inclination to pursue structured balance training,
don’t fret. You can achieve better
balance by incorporating many balance exercises into your daily
activities. In fact, a study that
compared people who engaged in balance-enhancing activities whenever the
opportunity arose with people involved in a structured balance training program
found that while both groups achieved greater balance and strength, the first
group did slightly better. In addition,
more people in the spontaneous group stuck with their exercises longer than did
those in the structured group.
Following
are some ways to incorporate balance training into your everyday life. Make sure that you have something
nearby to hold on to until you become more comfortable with these exercises:
·
Talk on the phone while standing with one foot
directly in front of the other, heel to toe.
·
Carry a tray or drink while slowly walking heel
to toe.
·
Brush your teeth or wash dishes while standing
on one foot.
·
Squat down rather than bend over to open a
drawer or pick up an item.
·
Carry the groceries from the car to the porch
while walking sideways.
·
Stand up and sit down without using your hands.
Strengthening your balance in
naturally occurring settings may also better prepare you for moving in the
context of the real world. Let us help you improve your balance, strength and well being.
Call today for a consultation and assessment!
Phone: 219-548-3480
Web: Pumpsfitnessinc.com
