Seniors and Balance
Are you Steady Eddie or a Shaky Tracy? When it comes to fitness, balance and flexibility are often overshadowed by the number of miles we can run, what size dumbbells we’re using and how many crunches we can do. Many of us take our stability for granted, but this fitness component is essential to a safer, more-mobile life.
While we may take our stability for granted when we are younger, as we age, balance is necessary for daily activities and essential to a safer, more mobile life. Falls are the leading cause of injury for adults ages 65 years and older. Over 14 million, or 1 in 4 older adults, report falling every year. Of those, 20 percent to 30 percent suffer moderate to severe injuries and increase their risk of early death, according to the Centers for Disease Control and Prevention.
Got Balance?
Balance is important at any age, so whether we participate in sports, run around after kids or workout at the gym, we are continually challenging our stability. But like anything else, if we don’t use it, we’ll lose it. The older we get, the more likely we are to take a tumble, so if we can maintain stability as we age, we’ll greatly decrease the risk of falls, fractures or worse.
Top 5 Reasons to Practice Balance
Good balance aids in body control. It improves performance. Bodies work much harder while trying to balance, thus burning more calories. Balance reduces injury in fitness and everyday activities. Finally, good balance helps prevent falls
But let’s get poised here. Balance training doesn’t have to be complicated. We don’t have to practice one-legged squats on a BOSU® ball for two hours a day to increase stability. Balance exercises can be done almost anytime and anywhere. Here are a few easy ways to stay steady.
Find Your Way to Balance
If you enjoy group workouts, look for classes that blend components of muscular fitness and balance training. Exercises performed on an unstable surface such as a stability ball or BOSU ball are great at improving stability, while strengthening at the same time. Core muscle strength (abdomen, pelvis, lower back) is also important for balance since these muscles work together to support the spine and increase stability.
If classes or a trainer are not your thing, you can do the following movements on your own, with another person acting as stability or next to a chair or railing. Don’t try these exercises alone if they are too challenging or make you feel uncomfortable.
The Flamingo
Stand on one leg and hold onto the back of a chair or put your hand on a wall. Hold for approximately ten seconds and repeat about eight times. Do the same thing with the other leg. Many people feel more balanced on one side than the other, and that is very normal. Don’t slack on the posture. Keep your head up, chest proud and your shoulders down. As you get more comfortable with this move, challenge yourself by adding more difficult progressions. Try to reach the foot that is off of the ground as far out in front of you as possible without it coming in contact with the ground.
Toe the Line
No, you are not getting pulled over, but this move is great for balance. Think heel-to-toe walking in a straight line. Place the heel of one foot so that it’s touching the toes of the other foot. If your toes don’t actually touch, that is okay, just try to get the heel and toes as close as you can without losing your balance. Try about 20 steps this way and make sure to keep your eyes focused on something ahead of you, which helps to stay stable.
Leg Extensions
Stand next to a wall or chair. Put most of your weight on the inside leg. Lift and lower your leg out to the side, making sure to lift and lower at the same speed. Do not let your leg just plop down. Control the movement. Keep your supporting knee bent slightly. Do 15 reps on both legs. This exercise works balance as well as your hips and tush, all needed for a great gait!
Timing
When it comes to balance training, the more the merrier. Practicing stability on an almost daily basis is ideal, but at least three days a week of balance exercises can put you on a more permanent path to stability.
Results
While improving balance doesn’t happen overnight, practice makes better when it comes to stability, especially as we age. Being consistent and persistent will be hugely helpful for anyone who wants to keep moving and perform activities for daily living. You will see the results eventually but will find improvement in your daily life forever.
Sources: cdc.org, acsm.org, sharecare.com and bpmrx.com.
