Balance Exercises: Staying Steady on Your Feet

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Misty L. Trepke

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Balance exercises: Staying steady on your feet

 

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You've seen it happen all too often to friends and

relatives — they lose their balance, fall and break a

hip or another bone. Occasionally, they end up in a

nursing home.

 

Your balance is good, but is there something you can

do to keep it that way? You don't want to find

yourself in a similar situation.

 

Physical activity is one of the best things you can do

to help prevent falls. Activity helps promote balance

and coordination. Certain exercises also can help you

maintain your balancing skills.

 

Of course, there's no guarantee these measures will

keep you from falling. But they can significantly

reduce your chances for a spill.

 

 

 

Losing balance with age

 

A number of things can affect your sense of balance as

you age. A vision problem or a condition such as

Parkinson's disease or arthritis can make you less

secure on your feet. Side effects of medications are

another common cause of imbalance. Additionally, as

people age, they often become less physically active.

When you don't use your muscles, you lose the muscle

strength needed for balance.

 

 

 

Begin with the basics

 

Almost any activity that keeps you on your feet and

moving is helpful in maintaining good balance. One of

the best balance builders is walking. Walking keeps

your leg muscles strong. The less you walk, the more

you begin to " unlearn " the basic skill of balance. You

also become less able to catch yourself when you make

a walking mistake, such as tripping. Use good walking

shoes and avoid hazards, such as ice.

 

Practicing some basic exercises also can help you

maintain your balance and coordination. You can do

these exercises as often as you like. They're designed

to get your arms and legs moving in unison. They also

help stimulate muscle and nerve communication that you

rely on for coordination and balance. Studies

performed at Mayo Clinic, Rochester, Minn., indicate

that balance training helps the muscles that support

your ankle in a way that improves your stability.

 

 

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Building better balance

Use these exercises to improve your balance.

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Building better balance

 

One of the best " braces " you can give yourself is your

own muscle strength. The stronger the muscles that

surround a joint, such as your knee, the more stable

the joint.

 

 

 

Going through the motions

 

In recent years, a gentle form of ancient Chinese

martial arts called tai chi (tie-chee) has gained

attention as a method for improving balance. Tai chi

is known to build stamina and promote relaxation.

 

The art consists of a series of graceful movements

that resemble ballet in slow motion. Tai chi experts

say it helps balance by improving stance and teaching

you how to turn your body more slowly.

 

The best way to learn tai chi is through an

experienced instructor. Classes are often available

through health clubs, martial arts schools, and

community and senior centers. Look for a class that's

geared to your age group or activity level, and do

only those movements you feel you can safely perform.

 

If attending a class isn't possible, you can also rent

or purchase videotapes on tai chi. Again, look for

those geared to your age and skills.

 

 

 

Use 'em or lose 'em

 

A sense of balance is something you develop when

you're young. But if you don't use your balancing

skills, you can lose them. Staying physically active

and exercising can help keep you steady on your feet

as you age.

 

If you're having problems with your balance, talk to

your doctor before beginning any type of exercise

program. Your doctor can determine if there's

something specific causing your imbalance and advise

you on exercises or activities to avoid.

 

Physical therapy, with feedback from a physical

therapist, also may help improve your balance.