|
Keep
Your Sense
Of Balance
(Paper
#2 on this subject)
Exercise
can
strengthen the muscles that keep you steady on your feet! Most
of us associate falling with old age. But while it is true that falls
are the second leading cause of injury-related death in people 65 to
84, don’t assume you are home free if you are under 65. (At 63.5 I
do not assume anything!) Recent studies suggest that the number of
falls among women over the age of 50 is on the rise.
We
maintain our sense of balance through input from three
sources: the eyes (which tell us where the body is relative to its
surroundings); the sensory nerves called proprioceptors in the skin,
muscles, and joints (which provide feedback about the position and
movement of different parts of the body); and the vestibular system of
the inner ear (which detects head movements and motion).
All this information is processed by the brain, which tells our
muscles how to react (relax or contract) in a particular situation.
In any one of these sources of input, a disruption (due to
medications, illness, poor vision, or weak muscles) can cause
dizziness. Recurrent
episodes should be investigated by a physician to rule out possible
sensory deficits, central neurologic, systemic, or peripheral nerve
diseases. But if you
sometimes feel unsteady with no apparent cause, experts say that with
exercise and balance training you can reduce your risk of falls.
The
National Institute on Aging (NIA) recommends strength-building
exercises for the lower body, combined with the specific balance
exercises. The NIA also suggests doing the following as often as
possible, wherever you are:
- Walk
heel to toe. Position
one heel just in front of the toes of your opposite foot each time you step.
- Stand
on one foot while waiting in line.
Be sure to alternate feet.
- Stand
up and sit down without using your hands to push off or steady
yourself.
Balance
Exercises:
The NIA
recommends doing these exercises while holding on to a table or chair
with one hand. As you
progress, try using only a fingertip; next, do them without holding on
at all; and finally, once you’re very steady, try them with your
eyes closed.
- Knee
flexion:
Standing straight, slowly bend the leg as far as possible, so that
your foot is behind you. Hold.
Slowly lower foot back down.
Repeat eight to fifteen times with each leg.
- Hip
flexion:
Standing straight, slowly bend one knee toward chest, without
bending waist or hips. Hold.
Slowly lower leg. Repeat
eight to fifteen times with each leg.
- Plantar
flexion:
Standing straight, slowly rise on tip-toe as high as possible.
Hold. Slowly
lower heels back down. Repeat
eight to fifteen times. Rest.
Do another eight to fifteen repetitions.
Nearly
any exercise,
especially stretching routines such as yoga, can
increase your flexibility. To
improve balance, you might try the gentle martial art tai-chi.
Or try the following five exercises, which are from the first
level of progressive series developed by researchers at the Yale
University School of Medicine.
For each
maneuver, stand in comfortable shoes while holding onto
the kitchen sink or counter. If
you’re frail, have someone stand nearby in case you lose your
balance.
- Swing your hips five times in a large clockwise circle, as if you
were whirling a hula hoop. Then swing them five times in
the opposite direction.
- Stand on the toes of both feet; hold for five seconds, then come down.
Repeat ten times.
- Stand on just your left foot for five seconds; then do the same on your
right foot. Repeat
ten times on each leg.
- Take
five small steps to the left without crossing your
feet, while moving your hands along the edge of the sink or
counter. Ten take five
steps back. Repeat
five times.
- Stand on your left foot and move your right leg out to the side
and then back again. Repeat
ten times, alternating leg.
Dr. Al
Also see: Exercise
For Balance
|