HOW TO LIVE A MORE “ BALANCED LIFE”

The ability to balance is a complex skill that is often taken for granted. It requires our brain to coordinate information from our vision, inner ear, nerves, muscles, and joints. Our brain processes this information and sends signals back to the body...telling it how to respond in order to maintain or regain balance. When we are younger, balance is largely an automatic reflex. As we get older, balance can become more of a challenge.

There are numerous things that can negatively impact balance as we get older:

1. Loss of muscle mass/ strength

2. Slower reflexes

3. Poor posture

4. Loss of flexibility

5. Poor endurance

6. Inner ear ( vestibular) disorders

7. Changes in vision

8. Neuropathy/Neurological disorders

9. Blood pressure fluctuations

10. Medication side effects

And the list could go on...

Good balance is an important component of a healthy life. It plays a vital role in allowing you to maintain mobility and preserve your independence. It can protect you from falls and possible injury. By allowing you to remain physically active, balance also plays a crucial role in maintaining your overall health. Fortunately, ther are things you can do to help preserve or improve your balance.

You should start by talking to your doctor to rule out any medical issues or medication side effects that may be impacting your balance.

It is important to invest in a pair of supportive, sturdy shoes with a nonskid sole. Balance starts when your feet hit the ground.

There is a "use it or lose it" component to balance so the next step is to engage in a blend of activities which help you build better body awareness, strength, and confidence in your skills.

The first step is to stay generally active and fit. Poor endurance can lead to fatigue which will cause muscle weakness and slower reaction times. A good daily walk is a great place to start. You should also devote time to an exercise program which focuses on building strength and good posture.

It is almost impossible to have good balance without good strength...especially in your legs and core. You need to consider strengthening your calf, thigh, hip, and core muscles 2-3 x per week. Your muscle strength provides you the stability you need to maintain balance, and the power you need to regain it. Studies have shown a link between decreased strength and the risk of falling.

Posture is often overlooked when it comes to balance. Good posture helps you center your body weight over your feet. When the spine is out of its normal alignment, the body has to work harder to maintain balance. In fact, the further someone's posture is from normal alignment, the higher their risk for falls. You can start by taking a good look in the mirror. Is your head forward with rounded shoulders? Proper alignment places your ears over your shoulders, over your hips. Try practicing good postural awareness throughout the day to build a habit of good posture.

Finally, another way to improve your balance is by engaging in exercises and activites that challenge it. There are several ways to challenge balance:

1. Reduce your base of support (feet closer together or on one foot)

2. Shift your center of gravity (add movement)

3. Change sensory input (close eyes or turn head)

4. Change to a less stable surface ( balance pad)

5. Add mental tasks or other physical tasks while balancing (count backwards by 7s or toss a ball)

If you are looking for something new to try. Tai Chi has been shown to be beneficial in improving balance and stability.

Ultimately, if you are unsteady on your feet, unsure of your balance skills, or want a more advanced program to challenge your balance... you should seek the help of a professional. Someone who can provide supervision and help you safely progress through a complete balance training program.

The bottom line, is you should feel empowered. There are actions you can take to improve your balance, increase your confidence, and help you enjoy an active life.