Train live & online, or in person! Let’s get started >
Activities
to Improve Balance
Activities to improve balance are essential at any age, as falling is a major fear for many of us as we age. It’s a leading cause of injury and death among mature adults. It's also a common problem for people who don't yet consider themselves “old” in the traditional sense.
I’ve been training seniors full-time
since I retired. If you are over seventy and sedentary, you probably have concerns
about your balance and falling.
This is not inevitable! According to fitness,
health, and aging experts, the top five ways to prevent falling are here: You
know what I’m going to say first, right?
Exercise to Improve Balance
The US Preventive Services
Task Force couldn’t be more precise: Exercise is the best defense against
falling. Merely staying active helps but exercising more than three hours
a week lowers our fall risk by 39 percent.
Activities to improve balance include walking, working in the yard, and even cleaning the
house. But you also need to add resistance training, which includes
weightlifting and resistance bands. The goal isn’t to get big muscles. It’s to
keep you strong enough to prevent falling.
Beginning at age forty, without exercise, we lose 1% of our muscle mass per
year! We don’t notice it early in our careers while caring for our families; however,
that's 10% of our muscle mass per decade!
I understand we need to make money and take care of the kids! No Brainer, but 10% muscle loss by age seventy is three decades! That’s 30% of our muscle mass!
Yikes! That means skinny legs... I see it EVERY DAY!
Why am I concerned about skinny legs: You'll lose your Balance!
Leg Strength Activities
to Improve Balance
Leg strength makes it possible to catch yourself when you trip (which everyone does, regardless of age). Muscle protects our bones, so we decrease the odds of breaking a bone if we hit the ground. Consider the following:
- Strengthen your legs even if you’re only in your 50s or 60s.
- Practice balancing – again, regardless of age. It’s never too early.
- Exercise helps prevent and treat Type 2 diabetes, which can cause nerve loss and damage in the feet, making it hard to stay upright.
- Every time you exercise, you’re helping your brain’s ability to process where you are in relation to other objects as you move.
- During balance training, that’s proprioception.
- Our back, hip, and abdominal muscles are collectively called the core. Core strength builds overall stability.
Mind the Prescriptions
I never thought I would be writing about Prescriptions regarding the activities to improve balance. I teach two balance classes at Sports West Athletic Club in Reno, Nevada. I have clients that deal with dizziness and aching stomachs. Did you know your fall risk increases with too many prescribed medications? So, talk to your doctor and ensure she knows everything you’re taking and why.
Fall-proof Your Home
My father was eighty years old when he fell in the bathtub. He was in assisted living in Florida. It took the caretakers three hours to realize he was not at dinner and in trouble. That's a long time naked in the tub! The National Institute on Aging states; that Sixty percent of falls occur at home. Remove clutter near the stairs—clear walkways of loose throw rugs and electrical cords. Install nightlights and add support rails by the tub!
Wear the Right Shoes
If you are concerned about falling, leave the flip-flops in the closet. I’ve raised three daughters, all professionals. Please do the same with the high heels; leave them in the closet. Spend the money on good walking and exercise footwear. You’ll save money, avoiding the problems caused by using cheap shoes.
Eat Well and Improve your Balance
Here comes the talk about food. Yikes…
The truth is that I eat a lot. I also have an ice cream problem. But I work out and coach clients all day, so I get away with a lot. Here’s how I coach:
· Forget about diets; start making small changes.
· Our number one enemy is sugar: FOR SURE. Make a change here!
· Protein, calcium, and vitamin D are good ideas – but are not miracle cures.
· Don’t drink alcohol. (Ya, Right) OK, in moderation.
Summary
I have had clients that have fallen. In every case, it has been expensive, humiliating, and time-consuming. While at home, one of my clients fell, broke his hip, and died from complications.
If you could develop activities to improve balance, develop a lifestyle enabling you to care for yourself and your loved ones. How much would that be worth?