Balance Archive

Articles

Watch out for these balance busters

Many factors can impair balance and lead to falls, such as vision, hearing, or joint problems; medication side effects; and environmental hazards. To improve balance and reduce the risk for falls, one can remove fall hazards from the home, treat underlying conditions that increase fall risk, consider adjusting medications that affect balance, get physical therapy, use an assistive walking device, wear supportive shoes that hold the feet in place, and frequently challenge balance with balance exercises.

How to stay strong and coordinated as you age

Many physical abilities decline with age, along with changes that occur in coordinating the movements of the body. One of the most significant causes of this decline is reduced physical activity. In fact, as people age it becomes even more important to exercise regularly, and regular activity can help improve strength and coordination.

Master the stairs

Stair climbing is an excellent form of exercise for older adults, as it challenges multiple muscle groups at once, including the quadriceps, glutes, and calves. It also helps improve leg muscle power and overall fitness. There are different places suitable for stair climbing, from stair machines found in most gyms to outdoor stairs like stairways in stadiums to household stairs.

Fitness with a function

Functional fitness is about improving everyday movements like bending, reaching, twisting, and squatting. Conventional exercises can strengthen the muscles needed to perform these movements, but older adults often need additional exercises that improve how the body moves when doing these actions. These can include sit-to-stand, walking, and chair twists and arm raises.

Gentle exercises for older, frail people

Older, frail people with a history of heart problems may benefit from sessions with a physical therapy. Gentle, personalized exercise to improve strength and balance can help them avoid falls and preserve their independence. Falls are especially dangerous for people taking anti-clotting medications (which are prescribed for many heart problems) because these drugs increase the risk of bleeding. Physical therapists can check a person’s heart rate, breathing rate, blood pressure, and oxygen saturation at rest and then after a short period of exercise to make sure they’re exercising at an appropriate level.

Try this move for better core strength

Strengthening your core using plank exercises can help ease back pain. The plank position is essentially the high part of a push-up. People who can't hold this position can try a modified version by bending their knees and resting them on the ground. Build strength by practicing holding a plank for as long as you can, and then progressively working to hold it for longer each time.

How to build a better core

People looking for new ways to strengthen their core can try walk-and-carry exercises, also known as "loaded carries," where they hold weights like dumbbells or kettlebells while walking. This type of movement teaches how to brace the core, which engages much of the entire core musculature, including your shoulders, back, and hips.

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