Brendan Rolfe, DipA, PTS, NWS
Maintaining our balance becomes even more important to avoid falls as we get older. These exercises will help you stay mobile and on your feet.
Moving through each phase of life, our body strictly adheres to the “use it or lose it” principle. As we age, our balance can deteriorate due to many factors, but with regular training we can maintain a “balanced” lifestyle.
Maintain mobility
The aging process is associated with the greying of hair, the wrinkling of skin, and other superficial badges of honour. Sadly, also associated with aging is the deterioration of senses, fragility of muscles and bones, and the loss of coordination, balance, and stability. While wrinkles and loose skin may be unavoidable, there is significant evidence showing that mobility and balance can not only be maintained, but also improved upon in later years.
Upsetting the balance
While regular exercise and resistance training can slow the effects of aging, we can’t expect to avoid all complications. An inability to control our balance could be due to being a couch potato, or it could be caused by a medical condition called balance disorder. A balance disorder makes you feel unsteady or dizzy, even though you’re standing still or lying down.
Our sense of balance is associated with the structure and components of our inner ear. Sometimes balance problems can be triggered by
If you notice dizziness or prolonged balance issues, visit your health care practitioner (but maybe have someone else drive you there).
Diminished bone density, softened muscle tone, and worn joints and tendons are a fact of life. That is why maintenance of balance and stability is so crucial, because, let’s face it, you don’t bounce like you used to. While a fall in your younger years may have resulted in a bruised body and ego, a fall in your senior years could equal a trip to the hospital for a broken bone.
The answer? Don’t fall in the first place by training your core to be stable and your joints to be balanced and supported. Classes such as yoga, step, dance, or tai chi have been shown to improve balance in middle-aged individuals. A major factor in the severity of falls is a lack of flexibility, so be sure to stretch daily.
Perform the following exercises to both test and improve your balance.
Stability Ball Seated Knee Tucks
Perform: 3 sets of 12 repetitions per leg
To make this exercise more difficult: Try performing with a straight leg.
Bobbing for Apples
Perform: 3 sets of 12 repetitions per leg
To make this exercise more difficult: Take the hand that corresponds to the leg on the ground and try to touch the floor during each repetition.
Seated Wall Angels
Perform: 3 sets of 10 repetitions
To make this exercise more difficult: This one is hard enough as it is!
Wall Push-Ups with Stacked and Staggered Feet
Perform: 3 sets of 10 repetitions per leg
To make this exercise more difficult (once you get the hang of it): Increase the distance between your feet and the wall.