| Balance is very important to us at any age, but | | | | into your exercise program: |
| especially so as we get older because a fall can | | | | balance/tilt boards and rubber balance mats |
| be very serious, causing a hip fracture, leading to | | | | walking on unstable surfaces |
| pneumonia. | | | | dynamic body movements while maintaining a |
| It is an alarming fact that in the U.S. alone, more | | | | fixed position. |
| than one-third of adults 65 and older fall each | | | | one-legged stand, heel stand, toe stands, |
| year. Now, for many of us, 65 does not seem all | | | | cross-over walk, step-ups |
| that old, especially for the boomer generation that | | | | muscle-building leg exercises using progressive |
| views 65 as the new 55, yet if we do not | | | | ankle weights |
| maintain muscle mass and strength that is exactly | | | | Tai Chi is also used to help prevent a loss of |
| what can happen to baby boomer or senior alike. | | | | balance, and many fitness centers and senior |
| Balance problems can be caused by many things | | | | centers have Tai Chi classes. SilverSneakers is |
| including medications, inner ear problems, blood | | | | another fitness class for the 55+ and it also |
| pressure, illness, even hammertoes. But for this | | | | utilizes strength building exercises of the legs to |
| article, I want to focus on strength training as it | | | | prevent falls from a lack of balance. These |
| relates to balance. | | | | classes can also be found at many fitness centers |
| Muscles make our body move, and the less | | | | throughout the US, and some health insurance |
| muscle we have the harder it is to walk up stairs, | | | | companies pay for this program. Your family |
| getting up from a chair or quickly change our | | | | doctor may be able to provide you with exercise |
| direction when walking or on an uneven surface | | | | sheets with diagrams and pictures to help you |
| such as grass or dirt without losing our balance. | | | | with a balance/strengthening exercise program. |
| Variance in walking speed in the elderly is related | | | | Medical observation indicates that up to |
| to leg strength, and increased strength has been | | | | three-fourths of the older population do not |
| shown to improve walking endurance and | | | | exercise at recommended levels by doctors and |
| stair-climbing power. Losing muscle can come | | | | physical therapists. Sedentary living not only |
| from lack of exercise, and we even lose leg | | | | increases the risk of falls from lack of muscle |
| strength because there may be less blood going | | | | strength, but also is a risk factor for |
| to the leg muscles as we get older. | | | | hypertension, heart disease and diabetes. |
| There are Balance Training interventions that can | | | | Doctors and physical therapists often recommend |
| help prevent falls from a lack of muscle strength | | | | the use of weights, even in the older population. |
| and reverse age-related decline in the ability to | | | | Often times these are lighter weight than a |
| recover from sudden loss of balance using rapid | | | | younger person might use, but still very beneficial. |
| stepping or grasping reactions. One type of | | | | Muscle strength deteriorates by 15 per cent per |
| Balance Training is Perturbation-Based Training. | | | | decade after age 50 and 30 per cent per decade |
| This is a more aggressive form of Balance | | | | after age 70. Studies have shown that a |
| Training wherein a therapist helps keep you from | | | | surprising 45 per cent of women older than 65 |
| falling using a harness or belt during progressive | | | | years cannot lift 10 pounds. It is well documented |
| exercises of unpredictable movements. There is | | | | that balance training and building leg muscle can |
| strong medical evidence that Balance Training can | | | | help prevent falls, preventing hospitalization, or a |
| improve balance on both stable and unstable | | | | lengthy stay at a rehab center. |
| surfaces. Depending on your age and ability, the | | | | Always check with your doctor or therapist |
| following variety of methods can be incorporated | | | | before starting an exercise program. |