Are You Off Balance?
Balance may not be an issue for you now, but we all face stiffening joints and declining muscle strength as we age.
Because of this, we need to do a few balance exercises.
Before we go too far, let’s clear the air about using the word balance.
We sometimes use the words balance and stability interchangeably.
Balance is the distribution of weight that allows us to stand and not fall down.
Stability refers to strength and that is what the following exercises will produce.
I will use the word balance in this article, because that is what most of us relate to.
If you are like I was, when AARP started sending me stuff in the mail, I would throw it away unopened…muttering something like, “I’m not old enough for that group”.
Now at 63 years old, I guess I am old enough.
A lot of us still think of ourselves as being much younger.
According to the National Council On Aging, an older person in the US, is treated in an Emergency Room every 11 seconds for a fall related injury.
Now that you are over 50, it’s a good idea to be aware of these conditions and start training now.
Make it a habit every day to do some kind of balance related exercise.
This will decrease the likelihood of a problem later on.
And once it’s a habit, you’ll do it without a second thought.
Always stretch and warm up before attempting an exercise.
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Functional balance exercises
Where to start. How about the Standing Toe Touch ?
Standing Toe Touch
The Standing Toe Touch comes to mind whenever I think of group exercise.
The reason we start with this is because you can also use it as a stretch.
It’s a good warm up to get the body loose and gives your balance support muscles a stretch.
It’s one of the first exercises we used to do in the military, because it gradually warms you up and works the stiffness out of your lower back and legs, especially the hamstrings.
Start by standing straight with your feet about 10 inches apart.
Slowly bend at the waist and reach toward the floor.
You don’t have to actually touch your toes, but go until your body resists.
Don’t bounce.
Hold for a second and return to the starting position.
Do 10 repetitions.
As you progress work towards 3 sets of 10 repetitions.
If you are doing it for stretching purposes bend over and hold for 10 seconds.
There are variations that you can do, but this is the standard and should provide enough muscle stimulation to keep your balance in check.
Toe Raises
We always called them toe raises, but really you are lifting your heel.
You can also rock back on your heels and raise your toes off the ground to get the full effect of the movement.
If you can do this without holding on to anything, give it a try.
Stand with your feet about 10 inches apart and raise your heels up and stand on your toes.
If you are doing these without holding onto to something, your balance is already kicking in.
This gives your ankle more flexibility and strengthens your whole lower leg.
Try about 10 repetitions and if that’s too easy go for 15 or 20. Do about 3 sets.
Stand on One Leg
This is just what it sounds like.
If you need to grab onto a chair or table, that’s OK.
As you progress, you won’t need the assistance.
Stand on one leg and lift the other one straight out in front of you about a foot off the floor and hold it there for 15 seconds.
Now in a sweeping motion, move your leg behind you.
Hold it for 15 seconds keeping it at about the same level from the floor.
Do this 5 times, then switch legs and do the same movement.
Do 3 sets and increase repetitions as you get stronger.
You can also decrease rest time between sets.
When not holding onto an object, you may want to hold your arms straight out to the sides at shoulder level, for balance.
This exercise will also strengthen your stabilizer muscles around you knees.
Time and repetitions are not set in stone, so listen to your body.
If you can do more, do it.
Now let’s crank it up a little.
Have you ever used a BOSU ball?
These balance tools will let you know quickly if you’re balance muscles are tuned up.
Here is a link that will show you where to get them BOSU BALL
Also, a balance board may be something you’ll want to look into BALANCE BOARD link.
I personally use a BOSU.
In this video, the instructor is showing a variety of movements for the BOSU ball.
I usually do the one legged stand by putting my foot in the middle of the platform.
Now, if you aren’t ready for this yet, turn the flat side of the BOSU ball down, so you are standing on the rubber ball part.
Get used to this first and then flip it over when you are ready.
Squat for Balance
The squat in my opinion, is the foundation movement for balance exercises.
And you don’t need any special equipment.
It affects your overall body movement such as standing up and sitting down.
By doing squats, you’ll strengthen your lower body to include core muscles.
Strong core muscles will improve posture and reduce risk of back pain.
According to the Mayo Clinic, you need to keep a strong core.
Squats will increase flexibility in your ankles, so if you aren’t flexible now, start doing squats to safely get there.
Stiff joints can become more flexible by actively stretching and exercising them.
As far as flexibility goes, use it or lose it.
If you haven’t squatted in a while, you may want to hold on to a stable object like a chair or table for instance.
Other possible trouble areas may be your knees and back.
There are a few ways to squat, but for now, let’s just do a basic air squat without weight.
Check out this demonstration video on Beginner Squats.
Make sure you use proper form.
I suggest having a friend video your movement, so you can compare your form to the demonstrator in the video.
Just be careful and don’t over do it at the beginning.
You can use the BOSU ball for this one also.
If you are having trouble with balance and flexibility, I suggest you check out a local yoga class and search youtube for yoga videos.
Conclusion
As you get older balance will continue to be something you need to stay up on.
It will affect all aspects of your life so you need to keep those muscles strong and joints flexible.
Always seek advice from your medical professional before starting a new exercise routine.
So the exercises are: Standing Toe Touch, Toe Raises, One Legged Stand, and Squat. You can add basic Calisthenics as you see fit.
These are basic balance exercises that can be done every day and just about anywhere.
Your goal should be to do them every day so it will become a habit.
Remember, stay fit and continue the journey.
SOURCES
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751
https://livehealthy.chron.com/standing-toetouch-exercises-8038.html
https://www.ncoa.org/news/resources-for-reporters/get-the-facts/falls-prevention-facts/