Balancing Through Life

By Betty Mitchell, RN, BSN
Parish Nurse, Emmanuel Bethel Church, Royal Oak Michigan

Maintaining our highest level of functional health is as important as maintaining cardiovascular health throughout our lives. There are many risks associated with falls, but improving your strength and balance through easy physical activity is one of the best ways to stay upright.

Loss of balance is the number one cause of falls in adults over 65. Many of these falls result in an injury severe enough to require hospitalization.

Having good balance helps us maintain agility and avoid injuries throughout life. Proper balance will help you maintain your independence as you improve your coordination and reduce your risk for a fall.

Controlling your posture assists in maintaining your balance. Your brain receives messages from your eyes, your ears and your muscles and joints that assist you in making a plan of motion to keep you in an upright position.

Good muscle tone and adequate flexibility are needed to prevent a fall from occurring. It becomes more important to keep physically active as you age to keep muscles strong and help keep you upright.

Gentle exercise is an excellent way to maintain muscle tone and increase stamina, strength and flexibility. The only equipment you need to begin would be a chair and a can of soup as your weight to lift. Before beginning any exercise program it is wise to check with your doctor.

You can check your own balance by standing on one leg for 30 seconds. If you are able to stand for less than 10 seconds your balance is impaired. Walking heel to toe, forward and backward, is another way to check your balance and coordination.

Click here for many exercises you can do at home to improve your balance and strengthen your muscles.(www.heart.org/heartorg/conditions) However, they need to be done at least two days a week. You should be able to notice improvement within a few weeks. If you experience any discomfort, discontinue that particular exercise.

Source: www.who.int/ageing/publications; WBH Volunteer Connection