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Balance for Older Adults
She was sixty-eight years old and had a condition called essential tremor, which involves involuntary shaking. She was deeply concerned about her balance, and the two falls she had the previous month. Balance for older adults involves several issues that many seniors may never consider.
We discussed what causes balance problems and then applied the corrections affecting her life. Understanding what keeps the body balanced created the foundation for her balance program.
Balance for older adults: The center of our routines!
Call her Rosey, for now. Her loss of balance was just the ‘tip of the iceberg’. She was overweight, dealing with arthritis, osteoporosis, and a troubling loss of strength. We worked together for six months.
Eight years ago, Rosey was my most challenging client.
My father was in an assisted living facility. At the age of eighty-eight, he fell in the bathtub. He lay there for hours before someone noticed he wasn’t at dinner when they finally went to his room. My strong handsome Father lost his independence.
Balance for Older Adults was now my passion!
CENTER FOR DISEASE CONTROL: “Falls among older adults aged 65 and older are very costly! $50 BILLION is spent in the United States annually on medical costs related to non-fatal fall injuries. One out of ten falls is life-changing and often leads to the end of life.”
$50 BILLION? What’s going on here?
Complexities with Balance for Older Adults
We know a lot about what causes Balance problems: For example, Diabetes, Heart Disease, Medication, Poor Vision, Vertigo, and more.
I’m seventy-three years old now! I have three sisters, three daughters, seven grandchildren (three are little girls), and a seventy-five-year-old wife. I train fourteen senior women clients. Balance for older adults is an everyday modality.
Let’s set aside the detailed statistics, theories, and medical facts long enough to investigate patterns, habits, and real-life events.
Rosey was special to me; with all her issues, she still managed to raise three children. So…what are most older women dealing with?
1 – She has been caring for everyone else, but herself for years.
2 – She has lost at least 10% of her muscle mass.
3 – She has gained some weight.
4 - She is losing her balance.
5 – She has not spent enough time exercising and taking care of herself.
She is not alone! These issues concern, not just Rosey, but many older women. Now, finally, she has some time for herself. She wants to look and feel good! She needs to keep up with the grandkids. AND continue to be independent!
I would ask Rosey: “For the next 20 years, will you be able to take care of yourself, or will you need some assistance”?
So, Madam…Let's get moving!
More: Balance for Older Adults
As we age the loss of balance can become a significant concern, however maintaining, and even improving balance is achievable. Rosey, like most of us wants to enjoy her retirement years in good health, being able to participate in her favorite activities, AND stay independent actively!
For her, and many, that may seem like too much, the challenge is immense considering age, muscle loss, and weight gain!
BULL----well let's say BALONEY:
The great news is that it’s entirely possible to not only maintain body balance but to improve balance and turn things around! Believe me, that’s all I do with Women (Some Men), every day. One of the fundamentals to understand as we start this journey is knowing What keeps the body balanced.
Your body primarily relies on three systems to maintain balance: your eyes, your internal ear (the vestibular system), and your sense of position and motion in space (proprioception).
As we age, one of these systems may become less effective. Fortunately, balance exercises can help recalibrate these systems, improving your stability, and making a big difference in the way you feel in the process.
I explain it this way: “Think of your inner ear and brain as a muscle; you have to use it…or it’s going to get weak.”
Movement is key, certain movements and routines serve different clients for different reasons. It’s important to see your Doctor AND a Professional for a good assessment before you begin any training.
You might question, Why is balance training so important? Good balance isn’t just about preventing falls. It also contributes to your overall physical and mental health. Balance exercises can help you lose weight, improve your joint stability and coordination, and reduce your risk of osteoporosis. Also, balance training will enhance your independence!
Mindset with Balance for Older Adults
There is no doubt that there are challenges along the way. Not every day is a cakewalk. There will be some aches and frustrations, and at times you’ll be tempted to give up and quit.
Persist, believe in yourself, and approach every day with a positive attitude. You’ve already been through some of the harshest challenges of your life, so use your life experiences and apply those lessons to your new routine. Life does get in the way, if you miss a day, be kind to yourself.
You’re making the best decision for your health and happiness. Stay with it! Start slow, take your time. Ask your friend to go for a walk. Consider taking a class, for example, Yoga, Pilates, or Tai Chi.
Remember that the journey to better balance is a consistent and gratifying endeavor. It’s not about reaching perfection but enjoying the process and celebrating every small victory along the way. You’ll set an example for your kids, family, and everyone around you.
Thank You, Rosey, years ago, you inspired me to be a great Trainer!
Training: Balance For Older Adults
I started training Joanne two years ago to help her with her pain. We soon realized her balance issues as she needed to be in my online ‘Balance for Seniors’ program. She was sedentary during the Pandemic and was concerned about her weight. Here she is. We're still going strong!
Challenges with Balance for Older Adults
Stanley was distressed about keeping his balance. He is 77 years old and very concerned about falling. His main occupational activity was sitting and working in his office for over thirty years.
Balance for seniors is challenging! Stanley's issue involved a complicated surgery. His medical doctors and physical therapists were certainly challenged for answers.
I started with Allen when he was 89 years old. I’ll never forget the first day his wife brought him into the club. He stood six feet tall, one hundred and forty pounds, frightened and confused. Allen would fall regularly. The result of these falls was devastating!
Later in our relationship, during the Pandemic, I started training Allen in his home. I had him remove his shoes one morning to use my Balance Mat. Then, I discovered that Allen could not contact the floor with his toes, and no one ever noticed this about Allen!
Advanced: Balance for Seniors
Steve, age 56, walked into my office and wanted to hire me to be his trainer. During the Pandemic, he gained weight and wanted to improve his strength and balance. He loved surfing and wanted to keep up with the younger surfers in his group.
His ability to balance was above average! At Sports West Athletic Club in Reno, Nevada, I provide Science based training to accommodate a higher-skilled client just as well as a fall-risk client. The Step and Connect training has enabled me to provide the most creative training techniques that separate me from the everyday 'stand on one leg’ training routines that are so common.
My research continued and led to training courses and certifications that advanced my knowledge and understanding of what keeps the body balanced. The internet has much information about balance for seniors; however, without assessing your abilities, there is too much guesswork and risk of (you guessed it) FALLING!
In every single case that I have talked about here and the longer I work with my Balance for Seniors program, I ALWAYS see the following:
Loss of muscle mass.
Weight gain.
Loss of Balance.
This is Ruth! She is 78 and has trained with me for six months. She speaks fluent Spanish and travels the World.
How do you find out exactly what your problem is? Where do you go for help? What do you do to fix what is wrong?
Let's keep this simple! Every client I train, no matter how complicated her problem, Diabetes, Heart Disease, Stroke, Medication, Inner (Labyrinth) Ear, Vision, Proprioception, Vertigo, there is always one part of our program:
LEG STRENGTH!
If there was only ONE change, I could convince ALL women to work on; it would be her LEG STRENGTH. If that's the only problem she solves, her balance would improve. Keep it simple, start at home: Just work on your leg strength!
I train clients at Sports West Athletic Club in Reno, Nevada. I teach online clients that live in Colorado, Alaska, Florida, and overseas in the Netherlands.
I can assess your condition today!
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