For those of you who have followed me over the years, you may notice repeat posts. This is because during one of my most recent site change attempts I accidentally deleted the contents of this entire category, leaving me with no choice but to go back and repost the lost ones.
Beginning around the fourth decade, we start to lose a small percentage of the ability to keep our equilibrium[1]. Losing your balance leads to falls and possible fractures, or other injuries if not prevented.
Prevention begins with daily practice. Standing on one foot or with heel to toe for multiple seconds at a time (60-120) will help stave off this decline in balance. Leaning toward the floor on one leg with arms to the side or rear will change the center of gravity and will change the feel of the exercise. In each instance it is important to have the ability to catch yourself on something solid to prevent a dangerous fall from happening in the event you do lose your balance while doing these.
[1] Bodily balance. A physical state or sense of being able to maintain bodily balance
Balance Maintenance
160224 A partial look at balance.
Definition
Balance refers to our ability to maintain our equilibrium, simply stated, keeping your balance in our daily living actively living. These include standing, walking, reaching along with a host of other movements.
Older Adults and Balance Problems[1]
Have you ever felt dizzy, lightheaded, or as if the room were spinning around you? These can be troublesome sensations. If the feeling happens often, it could be a sign of a balance problem.
Many older adults experience problems with balance and dizziness. Problems can be caused by certain medications, balance disorders, or other medical conditions. Balance problems are one reason older people fall. Maintaining good balance as you age and learning about fall prevention can help you get around, stay independent, and carry out daily activities.
Causes of balance problems
Six tips to help prevent falls.
Six tips to help prevent falls.
It has been stated in a number of publications that for those of us over sixty-five, more than 1 in 5 will fall or have fallen within the last year.
People are more likely to have problems with balance as they grow older. In some cases, you can help reduce your risk for certain balance problems, but problems often can start suddenly and without obvious cause.
Balance problems can be caused by certain medications or medical conditions. The list below covers some common causes of balance problems.
- Medications. Check with your doctor if you notice balance problems while taking certain medications. Ask if other medications can be used instead, if the dosage can be safely reduced, or if there are other ways to reduce unwanted side effects.
- Inner ear problems. A part of the inner ear called the labyrinth is responsible for balance. When the labyrinth becomes inflamed, a condition called labyrinthitis occurs, causing vertigo and imbalance. Certain ear diseases and infections can lead to labyrinthitis.
- Alcohol. Alcohol in the blood can also cause dizziness and balance problems by affecting how the inner ear works.
- Other medical conditions. Certain conditions, such as diabetes, heart disease, stroke, or problems with your vision, thyroid, nerves, or blood vessels can cause dizziness and other balance problems.
Visit the NIH National Institute on Deafness and Other Communication Disorders website for more information on specific balance disorders.
Symptoms of balance disorders
If you have a balance disorder, you might experience symptoms such as:
- Dizziness or vertigo (a spinning sensation)
- Falling or feeling as if you are going to fall
- Staggering when you try to walk
- Lightheadedness, faintness, or a floating sensation
- Blurred vision
- Confusion or disorientation
Other symptoms might include nausea and vomiting; diarrhea; changes in heart rate and blood pressure and feelings of fear, anxiety, or panic. Symptoms may come and go over short periods or last for a long time and can lead to fatigue and depression.
230224 Balance maintenance[2]
Definition
Balance refers to our ability to maintain our equilibrium, simply stated, keeping your balance in our daily living actively living. These include standing, walking, reaching along with a host of other movements.[3]
[4]Maintaining balance requires multiple parts of the body to work together. Balance declines with age, raising the risk of falls and other injuries among older adults. Balance exercises for seniors can help older adults prevent falls, improve functional mobility, and stay independent.
Do I have a balance problem? Questions to ask yourself
You can help identify a balance problem by asking yourself some key questions. If you answer “yes” to any of these questions, it may be time to talk with your doctor:
- Do I feel unsteady?
- Do I feel dizzy or as if the room is spinning around me, even if only for brief periods of time?
- Do I feel as if I’m moving when I know I’m standing or sitting still?
- Do I lose my balance and fall?
- Do I feel as if I’m falling?
- Does my vision become blurred?
If you think you have a balance problem, schedule an appointment with your doctor. Your doctor may refer you to an otolaryngologist, a physician with special training in problems of the ear, nose, throat, head, and neck.
Treatments for balance problems and disorders
Exercises that involve moving the head and body in certain ways can help treat some balance disorders. Patient-specific exercises are developed by a physical therapist or other professional who understands balance and its relationship with other systems in the body.
Balance problems due to high blood pressure may be managed by eating less salt (sodium), maintaining a healthy weight, and exercising. Balance problems due to low blood pressure may be managed by drinking plenty of fluids such as water; avoiding alcohol; and being cautious regarding your body’s posture and movement, such as never standing up too quickly. Consult with your doctor about making any changes in your diet or activity level.
Coping with a balance disorder
Some people with a balance disorder may not be able to fully relieve their dizziness and will need to find ways to cope with it. A vestibular rehabilitation therapist can help develop an individualized treatment plan.
Chronic balance problems can affect all aspects of your life, including your relationships, work performance, and your ability to carry out daily activities. Support groups provide the opportunity to learn from other people with similar experiences and challenges.
If you have trouble with your balance, talk to your doctor about whether it’s safe to drive, and about ways to lower your risk of falling during daily activities, such as walking up or down stairs, using the bathroom, or exercising. To reduce your risk of injury from dizziness, do not walk in the dark. Avoid high heels and, instead, wear nonskid, rubber-soled, low-heeled shoes. Don’t walk on stairs or floors in socks or in shoes and slippers with smooth soles. If necessary, use a cane or walker. Make changes to add safety features at your home and workplace, such as adding handrails.
010324 Balance exercises for older adults[5]
Here is a brief selection of basic balance exercises from sources across the web for us older adults.
- Before doing any of these exercises:
- Discuss with your doctor these exercises and decide if they are appropriate for your state of fitness.
Use a sturdy chair, table, couch, or better yet a helpful friend standing by your side or even a kitchen countertop to steady yourself if you’re unsure about your ability to safely do the exercise.
Balance exercises help prevent falls, a common problem in older adults that can have serious consequences. Many lower-body strength exercises will also improve your balance. Balance exercises include:
- Tai Chi, a “moving meditation” that involves shifting the body slowly, gently, and precisely, while breathing deeply. Often local fitness centers, senior homes, the community centers catering to the elderly will have classes to attend.
- Short stroke lunges- use a hand rest to steady yourself as you step forward on one foot, stopping for a moment and then returning to the upright position. Repeat with the other leg.
- Single leg stance-just as the name says, simply stand on one foot.
- Standing marches-walk in one place moving your legs in an exaggerated manner with knees coming up higher than would be in a normal walking pattern.
- Sit and stand- sit in a chair and stand up without losing your balance and NOT using your hands on your thighs to get up. Use your leg strength, if necessary.
- Lateral steps-step to one side and then to the other side.
- Heel to Toe-walk forward with one foot touching the toes of the lagging foot. Just like the field sobriety tests you see on TV or if you’ve been drinking and were pulled over…
- Squats look at a 2–3-year-old child, watch them squat down. This is the perfect body weight squat. Send your butt back as if you were beginning to sit in a chair. Maintain your balance as you continue downward. Go down to the point where your hip joint is below the tops of your knees and then rise back up.
- Calf raises- Hold the top position for about 5 seconds.
- Balancing dowel rod-stand with one arm straight out with a dowel rod, yard stick, or some other straight item at least 2-3 three feet in length. Hold the item level for as long as possible. After it tips, put it in the other hand and repeat. Do this throughout the day 5 to 10 times.
- Head Rotations carefully move your head in circles, going just to the point where you begin to feel a small amount of stress in your neck area. DO NOT BOUNCE, keep the movement easy and gently rotating.
- Rock the Boat-stand with your feet shoulder apart, lift one foot off the floor and balance on the other, hold for a few seconds and then rock to the other side and repeat. Gradually increase the time of each side.
- Tightrope walking-walk in a straight line with your arms held straight out to the sides, as you walk down the line, stop and lift your back leg, hold for a few seconds and then repeat with the next step.
- Toe lift-put the full weight of your body on the heels of your feet and balance there for a few seconds, gradually increasing the time in this position.
- Tree pose-stand on one foot with the other one gently touching the inside of the leg on the ground. Stay here for 5-10 seconds and then change sides. Check with your doctor on this one because it has a tendency to raise blood pressure.
- Single leg lifts-lift one leg up and bend the knee backwards, hold in that position for 10 20 seconds. The change legs.
- Shoulder rolls-simply rotate your shoulders in every direction, up/down. Round and round. One at a time and then the other.
- Body circles- keep your feet shoulder width apart and with your upper body begin making circles. Go both clockwise and counterclockwise.
- Foot taps- stand on one foot while reaching out with the other one and begin tapping your toes on the floor. Change feet and do the same.
[1] https://www.nia.nih.gov/health/falls-and-falls-prevention/older-adults-and-balance-problems
[3] https://www.nia.nih.gov/health/exercise-and-physical-activity/four-types-exercise-can-improve-your-health-and-physical#endurance
[4] https://www.goodrx.com/health-topic/senior-health/balance-exercises-for-seniors
[5] https://www.google.com/search?q=balance+exercises+for+seniors&rlz=1C1GCEA_enUS947US947&oq=balanceexercises&gs_lcrp=EgZjaHJvbWUqCQgCEAAYChiABDIGCAAQRRg5Mg8IARAAGAoYgwEYsQMYgAQyCQgCEAAYChiABDIJCAMQABgKGIAEMgkIBBAAGAoYgAQyCQgFEAAYChiABDIJCAYQABgKGIAEMgkIBxAAGAoYgAQyCQgIEAAYChiABDIJCAkQABgKGIAE0gEIODcwNmowajeoAgCwAgA&sourceid=chrome&ie=UTF-8
Balance exercises for seniors. From sources across the web
221122 Balance exercises for older adults
Balance exercises help prevent falls, a common problem in older adults that can have serious consequences. A bit of background. The last time I saw my physician she had me do a series of balance exercises in the hallway. These exercises included walking a straight line down the hall, heel to toe, walking on my heels, on my toes, and on the outer edges of my feet.
ActivelyFitSeniors Balance, HomeLeave a comment 1 Minute
300322 9 simple ways to improve your balance 4/4
Testing your 3 balance systems is a bit tricky to do on your own, but it can be done. Remember that the 3 systems include your vision, your sensation/proprioception and your inner ear. I’ll explain how to test each of the 3 below, but let me give you a word of caution first: when you test your balance on your own, you run the risk of falling. So if you’re interested in performing these tests, make sure you’re in a safe environment and that someone is nearby to help you correct your balance if needed.
ActivelyFitSeniors BalanceLeave a comment 6 Minutes
230322 9 simple ways to improve your balance 3/4
160222 About the Author Dr. Luke Gordon My name is Luke Gordon, and I’m a Doctor of Physical Therapy and owner of Gordon Physical Therapy (an outpatient physical therapy clinic in Spokane Valley). In my 13+ years of working as a physical therapist, I’ve had the opportunity to help hundreds of people improve their balance and reduce the likelihood of having a fall. Many of these people have had issues with their balance for months (if not years), and they’re afraid about the potentially life-altering effects of having a fall. Whether they’re trying to avoid their first fall, or they’ve already experienced multiple falls, the ultimate goal is the same: to remain as active and independent as possible.
ActivelyFitSeniors Balance, HomeLeave a comment 3 Minutes
230222 9 simple ways to improve your balance 2/4
Many of these people have had issues with their balance for months (if not years), and they’re afraid about the potentially life-altering effects of having a fall. Whether they’re trying to avoid their first fall, or they’ve already experienced multiple falls, the ultimate goal is the same: to remain as active and independent as possible.
ActivelyFitSeniors Balance, HomeLeave a comment 5 Minutes
160222 9 simple ways to improve your balance 1/4
, I want to make the purpose of this report as clear as possible: the goal of this report is to give you some actionable items that can help you improve your balance right away. This report is NOT an all-encompassing solution to your balance issues… Rather, it’s a starting point to give you some confidence that there are things you can do to improve your balance and reduce the likelihood of having a fall, and that you don’t just have to accept things the way they are (even if you are getting older!)
ActivelyFitSeniors Balance, HomeLeave a comment 6 Minutes
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Beginning a new activity starts with learning how to do it correctly. In the case of Tai-Chi this will mean seeking out a competent instructor who will guide you in the technical aspects of posture and movement. Pay
ActivelyFitSeniors Balance, Flexibility, Health, HomeLeave a comment 2 Minutes
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ActivelyFitSeniors Balance, HomeLeave a comment 2 Minutes
250121 Prevent Falls and Fractures
A simple thing can change your life—like tripping on a rug or slipping on a wet floor. If you fall, you could break a bone, like thousands of older men and women do each year. For older people, a break can be the start of more serious problems, such as a trip to the hospital, injury, or even disability.
ActivelyFitSeniors Balance, HomeLeave a comment 5 Minutes
220121 Simple Exercises to Improve Your Balance at Home (3 Videos)Nov. 13, 2020 by Luke Gordon, DPT
Balance is a critical part of living an active life, especially as we age.
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ActivelyFitSeniors 