Monday, July 20, 2015

Move With Confidence

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

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