Maintaining Balance

An unfortunate fact of aging is that our youthful sense of balance begins to fade.  The reasons for this decline are numerous and include:

• Structural changes to the vestibular system in our ears.
• Gradual loss of vision and depth perception.
• Age-related loss of muscle mass known as sarcopenia
• Poor posture.
• Weak core.
• Medications and illness.

So does this mean we are doomed to being at high risk for falls as we age?  NO!  In a study called a meta-analysis where researchers combined the results of many studies in this area, it was reported that muscle strengthening and balance retraining in 1,016 men and women reduced the risk of falls and fall injuries by 35-45%. 
 
One of the most frequent comments we hear from newcomers to our training is the realization that they need to work on balance.  If you have been attending our trainings for any length of time, you know that we incorporate many unilateral exercises, as well as multi-directional exercises.  These types of exercises improve your core strength, posture, functional movement, and therefore, your balance.

If you find balance particularly challenging, there are some supplemental exercises that you can do to improve your balance.  Perform these exercises a few times per week and you will see your balance improve.  The exercises increase in difficulty so begin with the one leg balance and move down the list as you feel comfortable with each progression.

Single leg balance.  Begin by trying this exercise with your eyes open.  When you can balance on each leg for 30 seconds with your eyes open, progress to closing your eyes.

 Single leg balance with reach.

 Single leg airplane. Balance on one leg and rotate arms from side to side. Repeat on opposite leg. 

 Single leg squat.

 Single let squat with floor reach.

 Single leg Romanian deadlift.

  Side lunge to one leg balance. Perform side lunge and return to center balancing on one leg. Repeat 12 times on each side.