A well-rounded weekly fitness plan includes strengthening, cardio, stretching, and balance training. Balance is important at any age, for improved sports performance to fall prevention. We often take our balance for granted, yet when impairments occur it can make even the simplest of daily activities a challenge.
Physical balance requires the complex inner workings of three primary systems:
Vestibular system (inner ear)
Somatosensory system
Vision
When the flow of information between any of these systems and the brain is disrupted, our sense of balance is impaired. Symptoms may include dizziness, feeling faint or lightheaded, vision changes, feeling unsteady, falling or feeling like you might fall. Issues in the vestibular system cause most balance problems, yet it is important to see your healthcare provider for an evaluation and recommendations for proper treatment.
It's not possible to prevent some of the causes of balance issues, yet there are basic exercises you can do to improve how steady you feel and reduce your risk of falls. For example, you can practice standing on one foot for up to 30 seconds then switch to the other. For your safety, stand next to a sturdy countertop if this is challenging and you need some support. Another basic exercise is standing in tandem stance, with one foot directly in front of the other and your heel touching your toes. Hold this position for up to 30 seconds before switching your feet. These basic exercises can be advanced when you're ready by standing on a cushion and/or closing your eyes.
You may want to consider seeing a physical therapist or a personal trainer to evaluate your balance and discuss your goals. They will be able to put together a program specific to your needs. They can also help you explore options to find something you enjoy and works well for you, such as yoga or tai chi. Plan to check back in with your provider about every three months to change your programming and challenge you in new ways. Incorporating balance exercises into your weekly routine at any age will be a valuable lifetime habit.
~Nicole Hutchison, PT, CSCS, Holistic Health & Integrative Nutrition Coach
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