Boomers, seniors, and 50-plus, older adults
can benefit from exercise and daily activity.
According to the International Council for
Active Aging (ICAA), "the concept of active
aging is summed up in the phrase-engaged in
life." Participating in life to the best of
our abilities as we age can mean many
different things. Strength training to
prevent osteoporosis and keep or increase
muscle strength, balance training to prevent
falls and increase proprioceptive awareness
and mobility, stretching and core exercises
to maintain flexibility and relieve joint
stiffness, daily movement and aerobic
activity to keep the heart strong and improve
cardiovascular fitness and control weight.
One of the questions submitted to our Ask the
Expert forum, was from a 64 year old man who
wanted suggestions on how to improve his
balance so he could overcome his fear of
falling and change his sedentary habits.
Taralyn Jensen-Jones, FitBALL® Master
Trainer, gives this helpful advice:
For many of us, balance skills deteriorate as
we get older. For this reason, it is
important to include balance exercises in any
fitness program. There is so much information
I could provide about the importance of
balance and the variety of exercises so I am
going to focus my answer on how to get
started, with or without additional fitness
equipment. I also want to mention that as an
exercise specialist, I am not able to provide
specific advice about medical conditions. For
anyone beginning an exercise program, or
changing some component of their current
exercise program, I would recommend you talk
with your physician for specific exercise
guidelines and safety precautions.
In general, balance exercises improve
stability, increase strength and endurance of
leg muscles, and help prevent falls. Having
good balance is key to performing activities
of daily living and maintaining an
independent lifestyle. Here are a few
exercises that you can do almost anywhere,
and as often as you like, as long as you have
something close by to hold onto in case you
become unsteady:
- Walk heel-to-toe. Position your heel just
in front of the toes of the opposite foot
each time you take a step. Your heel and toes
should touch or almost touch.
- Stand on one foot (while watching TV or
waiting in line at the grocery store, for
example). Repeat on the other foot.
- Stand up and sit down without using your
hands.
When starting a balance and stability
program, you should begin by improving
balance on one leg before moving to a higher
level of difficulty. Two of my favorite
balance training tools are the Airex®
Balance
Pad and Fitter
First® Wobble Board. The
Balance Pad is a durable, smooth, non-slip
pad that is made of a soft foam perfect for
introducing balance exercises into a fitness
program. The Balance Pad can be used for
balance, mobility and standing stability
training, and lower back strengthening, just
to name a few. In addition, the Balance Pad
combines both exercise and balance skills to
increase strength, stamina, and
coordination.
Beginner Balance Exercise Using the Balance
Pad.
- Stand up straight, on the Balance Pad,
behind a chair or counter. (Optional: stand
on the floor without the balance pad.)
- Lightly hold onto the chair or counter
with your finger tips.
- Raise one leg off the ground.
- Maintain your balance for 10-15 seconds
while standing on one leg.
- Repeat on the other leg.
- Perform this exercise five times on each
leg.
The Fitter First Wobble Board is the other
tool that I use with my clients who are a bit
more advanced. A Wobble Board would be a
great addition to your balance and stability
program when you are ready to increase the
difficulty of various exercises. The Wobble
Board improves ankle range of motion,
promotes better joint mobility and reaction
skills, and facilitates balance and overall
body awareness.
Beginner Balance Exercises Using the Wobble
Board
- Begin with a gentle range of motion on
the Wobble Board until you get used to the
movement.
- When you are comfortable and confident
with the range of motion exercise, try adding
side-to-side, front-to-back, and circular
rotation exercises.
Keep in mind that improving balance takes
time! For those of you who want to start
today, try some of the exercises above. If
you want more information on specific
exercises or programs, or want to increase
the challenge of your balance training
program, refer to the resources below.
FallProof!:
This book provides a
comprehensive balance and mobility training
program. The
Great Balance and Stability
Handbook: This guide includes over 80
variations of balance and stability exercises
using the BOSU trainer, Balance Pad and
Wobble Board.
Welcome to the August issue of
the HealthBounce! This month, we're focusing
on the fastest growing segment of Americans
today-Baby Boomers-and the physical changes
and challenges that come with aging. Whether
you're aging gracefully or beginning to feel
signs of "wear-and-tear", you can make some
positive improvements in your quality of life
by incorporating some of these helpful tips
into your daily routine.
