Oh yeah, it’s summer. Time to get your chores and workouts done before the afternoon thunderstorms roll by. As we celebrate the long, activity-filled days of summer, keeping our bodies moving with confidence is a top priority. While we don’t really think about it, our ability to balance drops about 20% each decade starting in your 50s.
The simplest way to tell how you’re doing is to take the one-leg stand test. Have something to hold onto if you need it, and just count how long you can stand on one leg. The averages are:
- Ages 30 – 49: 60+ seconds
- Age 50: 45 seconds
- Age 60: 35 seconds
- Age 70: 28 seconds
- Age 80+: Less than 12 seconds
Everyone should prioritize balance. Whether stepping onto a court, walking down to the docks, riding your bike, or simply navigating your home, good balance is the silent partner behind each of your movements. Nature subtly changes how we move as we age, but balance is a trait that can be learned and made stronger.
What Changes Balance
Moving around and staying balanced requires coordination, and quick connections between your body and your brain. As our systems begin to slow down, these things happen:
Sensory Loss
- Vision – how we keep track of and move through our surroundings
- Vestibular – the fluid-filled areas in your inner ear that keep us balanced
- Proprioception – your body’s ‘sixth sense’ where sensors throughout your body keep track of your movements in space.
Muscle Weakness
We lose muscle mass every year, and weakness in our feet, ankles, legs, hips and core can impact our ability to adjust to walking on roads less traveled.
Slower Reflexes
Gradually our reaction times slow. So, those split-second decisions of where or how we are going to catch ourselves after a stumble matter more as we age.
Medication Side Effects
Make sure you check your medications’ side effects and be wary of drops in blood pressure or dizziness.
Chronic Health Conditions
Any change in your health can impact your balance. From arthritis to the lingering effects of a heart attack or stroke can change your body’s balance systems.
Know Your Risk Factors: A Quick Assessment
Preventing a fall is all about awareness. Personal risk factors include:
- A history of stumbles or near-falls
- Reaching the age of 65
- Lower body or leg weakness
- Changes in your gait
- Poor vision or not getting your eyewear updated
- Mild cognitive changes or distractions
- Incontinence or the urgent restroom needs that may cause fast movement
Your Environment
- Walking around on loose throw rugs or floor mats
- Hallways, entryways, and doorways that are not properly lit
- Slippery tile floors – especially when wet
- Uneven outdoor patios, BBQ areas, sidewalks, and pavers
- Not wearing good shoes – no loose sandals or smooth-soled shoes
- No slip-resistant surfaces in the bathroom, or grab bars
The most effective way to deal with balance decline is to train it. Like other fitness skills, it’s not tough to incorporate some brain and body balance skills into your fitness routine. There are four foundational pillars:
Balance Training
Simple exercises like standing on one foot while holding onto the back of a chair, and maybe pointing and flexing that foot. Slowly march in place or walk heel to toe… even just taking a wide stance and shifting your weight from side to side helps strengthen your balancing systems.
Strength Training
Think about making the body parts that do most of the heavy lifting when you are walking stronger. From your calves and quads to your glutes, hips, and core, keeping these muscle groups in shape gives you more physical power.
Flexibility
When you’re stretching each morning, take time to rotate those ankles, flex the calves and open up those hip flexors. Regular use and stretching is one of the best ways to stay nimble
Mobility Training
Keep on moving. Stay ready to walk along sandy beaches, mangrove trails, or perhaps European cobblestone streets. Balance can be maintained. Not just by making sure our homes are set for balancing success, but by taking the time to prioritize ourselves and our complete health.
All of this is available to you at the BSM Fitness Center…become a member for this and more!
