Keeping your balance and preventing falls, at any age, is essential to maintain a healthy lifestyle.
Whether it's an ankle or knee strain, bruises, or a broken bone, fall prevention is "good medicine" to keep us moving - literally!
Everyone is at risk of injury due to losing their balance. What can we do to improve balance?
How is balance maintained?
Balance is a symphony of interacting parts. Our feet, vision, and inner ear function are all part of a feedback mechanism. These work together along with the body (muscles, ligaments, tendons, joints) and environmental awareness. Yet, walking, running, and climbing stairs all take place without our really thinking too much about it. It's a beautiful feature of the human body - until it fails us.
Starting with our feet, foot care and protection go a long way in avoiding future problems. Sensors on our feet transmit important information to our brain to maintain balance.
It's super important to take care of our feet (and get our health numbers checked!). Elevated blood sugar over time damages circulation that may lead to nerve damage. Those with advanced diabetes and other health conditions may have neuropathy - painful feet or numbness of the feet. Serious cases of neuropathy lead to a much higher risk of falling because of "balance sensors" in our feet.
If you notice changes in sensation or foot pain, mention them to your healthcare provider and follow up with any recommended treatment. Talk to your healthcare provider right away if you have diabetes and you're experiencing numbness, tingling, or pain in your feet.
Maintaining balance involves more than our feet.
Having a strong core (muscles at your mid-section), good posture, and practice goes a long way in keeping us balanced. There are a variety of activities that can boost our balance such as yoga, Tai Chi, Qigong, to name a few.
If you're not up to attending a class, you can learn online or get a DVD - though going to a class to learn the basics would be worth your time.
Benefits of being balanced
- Fall prevention
- Control and stability
- Stronger legs
- Body confidence
- Posture improvement
- Increased focus and mental sharpness!
Exercises to improve balance
Stand near a wall or a high-back chair and practice standing on one leg. Eventually, work up to holding for 1-3 minutes on each side, letting go of the support (or keeping one finger on the wall or chair).
Eventually, work single-leg balances into your routine. When starting, focus on one spot straight ahead - you may find it challenging to close your eyes for a few moments. Try it while being safe about it.
One more exercise that will serve you well as you journey onward in life is the sit-to-stand exercise. Sitting in a chair of a height appropriate for your body, rise to stand (without using your arms). Repeat 5-10 times. This simple exercise will build both leg strength and improve balance.
Make it fun. Associate these exercises with things you do every day anyway. They may seem simple, but trust me, they make all the difference when you get to be 70+!
Next, we'll delve into a few more exercises to build strength and stamina!
Until then, stay happy and healthy!
Get Stronger to the Core!
Keep your core muscles strong and fit to make a difference in your body’s overall stability. Free guide with exercises to strengthen your core.