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Preserving Our Sense of Balance

I want to do anything I can to prevent falling as I get older. It scares me that I might fall and break a hip or a wrist or even worse, give myself a good bonk on the head after which I will start calling myself Bruce, and utter inappropriate things in public. That is, if I can get the words through the rivulets of drool pouring down my chin. Even the most athletic and "in shape" of us will lose some sense of equilibrium and balance as we age and statistics show that 1 in 3 of those 65 and older will fall with sometimes disastrous medical consequences. Read on and I will tell you why as we age we lose our sense of balance.

"Remember, balance is a motor skill. To enhance it, you have to train your balance in the same way you would have to train your muscles for strength and your heart for aerobic capacity." (Age-Defying Fitness by Marilyn Moffat, P.T. and Carole B, Lewis, P.T.) Like anything else, balance and equilibrium can be maintained or even re-acquired with the proper exercise, so here's how you do it. I recommend everyone over 60 test themselves and depending on your "score", start doing the following exercises.

First the testing: Stand straight, wearing flat, closed shoes, with your arms folded across your chest. Eyes open. Raise one leg, bending the knee about 45 degrees. Then, when you feel steady, close your eyes and immediately start counting. If you have a stopwatch, all the better.

Remain standing on one leg as long as you can, stopping your count immediately if you find yourself on the floor, uncross your arms, tilt sideways more than 45 degrees, move the leg you are standing on or touch the raised leg to the floor.

Repeat this test with the other leg. Usually I have found that you are better with one leg than the other. I don't know why.

Here's how you should fare:

a) 20-49 years old: 24-28 seconds
b) 50-59: 21 seconds
c) 60-69: 10 seconds
d) 70-79: 4 seconds
e) Over 80: Most cannot do it at all

Exercises to increase balance and equilibrium

The above test is actually a good exercise as well. Do it every day, but keep your eyes open. As you progress and are less wobbly, do it with your eyes closed. Repeat 5 times then switch legs. Do this while you are talking on the phone, brushing your teeth, waiting in line. Then, include these:

Sit to Stand Exercises: Sit straight in a firm chair, (don't lean against the back), with your arms crossed. Stand up straight and sit down again as fast as you can without using your arms. Repeat 3 times and build up to 10 reps. This will increase ankle, leg and hip strength.

Heel to Toe Tandem Walking: Just like it says, place one foot in front of the other so that the heel of the front foot nearly touches the toes of the back foot. Do it on an uncarpeted floor, stomach muscles tight and chin tucked in. Walk 10 or more feet and repeat once or twice a day.

Walk on Your Toes and Walk on Your Heels: Strengthens ankles.

Sidestepping: Facing a wall, step sideways with one leg, bringing the other foot to it, 10 times in each direction. After mastering that, try a dance-like movement that starts with sidestepping once to the right, then cross the left leg behind, sidestep to the right again and cross the left leg in front. Do this 10 times. Then do it in the other direction.

You could also strengthen your core with exercises like Tai chi and Pilates. Also, do a few crunches every day which will strengthen your stomach muscles and increase the strength of your core.

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