BALANCE

BALANCE

Song – “I’m Still Standing” – Elton John

Lets look at the ‘B’ in the acronym DEBS – Diet, Exercise, BALANCE and Stress Management. Improving balance is one of these four aspects that are crucial for healthy aging.

While exercise helps to improve balance it is important as we age to do specific exercises that focus on balance.

Balance exercises improve coordination, strengthen muscles, strengthen core, aid flexibility and – very importantly – can help to prevent falls.

The first time I realised my balance had deteriorated was when a friend and I got stuck on rocks on one of our weekly beach walks. The tide had come in and we needed to cross the rocks to get back. I could barely step from rock to rock without nearly losing my balance and no way could I jump as I was fearful of falling. The only way around the rocks was to slide on our bums and hold onto each other as we took tiny steps and made our way clinging cautiously around the rocky outcrop. Finally we made it back to solid sand! We couldn’t stop laughing, I think out of sheer relief that we made it, however, we were both shocked at how very much our balance had deteriorated and how unsafe we felt that we might fall.

The World Health Organisation states that falls are the second leading cause of unintentional injury deaths worldwide and adults over 65 years have the greatest number of falls. Falls often result in bruises, hip and thigh fractures, wrist fractures and head injury.

Falls can have a profound impact on quality of life. Falls can result in lack of mobility, fear of more falls resulting in not engaging in activities and lack of function to do everyday tasks. Falls can result in long hospital stays, cognitive impairment from head trauma, loss of independence or even death.

Good balance is beneficial to help reduce the risk of falls. Good balance impacts many everyday activities such as walking, getting in and out of the shower and climbing up and down stairs. Good balance improves mobility, posture, muscle tone, strength and even helps to keep a sharp mind. Good balance is also necessary for leisure activities such as golfing or dancing.

Keeping physically active and specific balance exercises can help to prevent falls. However other simple ways to help prevent falls at home include:

• remove tripping hazards particularly around the home e.g cords, mats, clutter. Be cautious not to trip on loose bedspreads and long clothing such as pyjamas, pants or gowns.
• place non-slip mats in the shower and bathroom, install a safety seat in the shower and hand rails in bathrooms and on steps or long hallways.
• make sure you have good lighting and a night light.

EXAMPLES OF EXERCISES TO AID BALANCE – Mater hospital – mater.org.au

• Balancing on one foot while holding onto a chair or bench. Practice until you can balance on either foot for one minute without any support.
• Walking with one foot in front other other with heel and toe touching.
• Marching on the spot.

For more exercise ideas, go to: https://www.safeexerciseathome.org.au/

USING A REBOUNDER TO AID BALANCE

A rebounder or mini trampoline is an excellent piece of fitness equipment to improve balance. You can use a hoop to hold onto until your balance improves. Rebounders are FUN to use, small, portable and can be used at any time. They can provide a low-impact aerobic activity for seniors or could even be used for HIIT (High Intensity Interval Training).

Besides improving balance, rebounders can be excellent to help:

• improve posture
• reduce fear of falling
• aid mobility
• reduce risk of osteoporosis
• aid lymphatic drainage
• lubricate joints and reduce joint pain

For Exercise Rebounder programs, visit https://www.earthandowl.com

TO SUM IT ALL UP…

Two significant people in my life died as a result of a fall. I have witnessed friends in their 60’s that have had falls and even though they recovered it has affected their independence and quality of life to do simple daily tasks and to engage in exercise.

Exercise is great for keeping muscles and bones strong. But incorporating specific balance exercises into your workout is important too.

Always consult a professional for advice if balance is a problem and before starting a new exercise program.

Till next time, ‘keep on Rockin’ n Rolling.’

Kim