Regain your balance
Balance: n.
ability to maintain the body's position over the base of support
Balance is defined as one's ability to maintain the body's position (center of gravity) over the base of support (stance) whether the base is stationary or moving.
Many daily activities you participate in depend on a good sense of balance: reaching to pick up a dropped pen from the floor, walking up a flight of stairs while carrying a laundry basket, or standing on one foot to put on your jeans or a sock. Most people, however, do not think about their ability to balance until they begin to lose it or experience a fall.
Weak and inflexible muscles, along with faulty postural alignment make it more difficult for the body to maintain balance. As a result, those of us with poor balance are more susceptible to falling. Between ages 55 and 79, falls are the most common cause of accidental death. Some of the serious injuries resulting from falls include skull, wrist and hip fractures. The fear of falling is a major reason older people become dependent on others for help.
There are three dynamic systems in our body that help to keep us in balance- visual, vestibular, and somatosensory.
The visual system uses our eyes to provide us with information about our environment, location, and the speed and direction of movement taking place around us. The vestibular system, comprised of receptors of the inner ear, identifies the position and motion of our head. The somatosensory system is made up of a network of receptors located in our skin, muscles and joints. Pressure receptors in the skin provide information about weight shifts. Beyond the age of 40, these three systems tend to slow in response time and diminish in sensitivity.
Aging also results in fewer opportunities and experiences that reinforce balance skills. Children commonly participate in recreational behavior including running, spinning, tumbling, racing, hopping and skipping, whereas adults tend to find themselves moving calmly and purposefully- usually in one direction. Because of these fewer opportunities to develop and maintain balance skills, it is important to include activities that challenge the three balance systems in your fitness routine.
"I will be 80 years old in 2006 and have been pursuing a personal exercise program with Karen since 1998. This regular training program has substantially improved my general health and fitness. The variety of exercises — upper-body weight training, bike riding and other leg exercises — helps keep me limber and my arthritis under control. I feel like a new person after exercising and always look forward to our next session together."
- Eunice Garrison
Begin your balance training with this simple test. Position yourself next to a wall or a piece of sturdy furniture in case you need support. Using a stopwatch, time how long you are able to stand on one foot with your arms at your sides (or crossed at your chest for a greater challenge) before losing your balance. Repeat the test with your eyes closed and experience how much more difficult this becomes when you remove the visual component of your balance systems. Record your times and use them for future reference to track your progress. Practice the one-leg balance test and other drills like walking heel to toe, forward and backward, for a few minutes each time you exercise.
Additional strategies, such as raising one arm, closing one eye or turning your head can increase the challenge of your balance drills.
A well-rounded exercise program that promotes better posture, increased muscle strength and flexibility, improved motor skills and self-confidence can improve your ability to balance and decrease your risk of falling.
Karen Schutters
Jim Schutters
Owners, ACE Certified Personal Trainers