Balance

It’s no secret that there are things that start to deteriorate as we get older.  And our balance is one of them.  It can start to decline as early as 25!  YIKES!  Our sense of balance depends on the feedback of three things…….your eyes, your inner ear and the sensation feedback between your ankles, knees, neck and spine.  As we age, several things play a role in the decline of our balance.  Our muscles weaken and can’t recover and adjust like they could when we were younger.  There is also a decline in our body’s reaction time and ability to make small adjustments.  A decline in cognitive abilities also plays a role.  This causes issues when trying to multitask (walk and talk, descend steps while carrying something, looking away when walking, etc.).  All of these things can join together to increase our risk of falling as we age.  And falling is not a good thing!  Not only can it be embarrassing…..but it can be very dangerous.  Bones get weaker as we age and run the risk of breaking.  We also have a harder time healing the older we get.  Simple things like putting on pants, getting in and out of the shower, getting in and out of the car or even walking up and down steps can turn into a challenge!

 

But here’s the good news!  Balance can be increased and worked on at ANY age!!!  It’s not too late!  Exercises that challenge our balance and cause the body to enlist the help of the eyes, inner ear and bones and muscles of your legs, back and neck are incredible for you!  Try incorporating some of these exercises into your workout routine!  Some balance exercises are static (where you stay still) and others are dynamic (where you are moving the body).  It’s important to do both to challenge and increase your balance. 

Tree Pose

 Seated Leg Lifts

Standing Quad Stretch (with or without a chair)

Calf Raises (with or without a chair)

Leg Swings (front and back, side to side)

Birddog Pose

 

Want to find out where you stand?  Take the 30-Second Balance Test! 

 

This is a simple test to help you determine whether your balance is in tip top shape or if you need to work on improving it.  First, you’ll need to find a partner to time you, because your eyes will be closed. It’s also important to have someone or something close by in case you fall. J 

1. Stand barefoot on a hard floor. Now close your eyes.
2. Bend one knee and lift the foot – if you’re left-handed, stand on your left leg and lift the right foot; do the opposite if you’re right-handed. You don’t need to lift it high; even though your eyes are closed, you can probably estimate about 6 inches off the floor.
3. Ask the person with you to check his or her watch, and time how long you can hold that position without wobbling or opening your eyes.
4. Repeat the test 3 times, and then add up your total time and divide it by 3 to find your average balance base. (For example, if test 1 was 4 seconds, test 2 was 8 seconds, and test 3 was 6 seconds, you’d add up 4, 8, and 6 to get 18. Divide by 3, and your average balance time is 6 seconds.)

How’d you do?!