At Sixty, Achieving These Three Balance Exercises Indicates a Physique Equivalent to Someone Twenty Years Younger
In the pursuit of maintaining a healthy and active lifestyle as we age, one aspect that often goes overlooked is balance. A qualified personal trainer with 35 years of experience, Robert Rode, specializes in improving balance for older adults.
Balance, it turns out, is more than just a physical ability. It's a super accurate predictor of biological age, requiring multiple systems in our bodies to work together perfectly. The one common issue seen in people over 60 is hesitation before taking a step or turning. Great balance, however, drastically reduces the chance of falling and increases confidence and independence as we age.
So, how can we improve our balance? Frequent testing of balance can help motivate and show improvements quickly, often within days. The Eyes Closed Balance test, for instance, measures vestibular system function and proprioception without visual input. Another test, the Single Leg Stand, measures proprioception and single-limb strength. The Tandem Walk balance test, on the other hand, measures dynamic balance and coordination.
Practicing standing on one foot during routine activities can significantly improve balance over time. Moreover, moving the head while maintaining balance trains the vestibular system to function while head position changes. Walking heel-to-toe on various surfaces, such as grass, sand, gravel, or thick carpet, can help train balance responses.
Regularly challenging balance is necessary to maintain these capabilities, as physical abilities decline quickly when not used. Practicing getting up from chairs without using hands can build the leg strength and balance coordination needed for fall prevention. Keeping a log of balance test results can help understand patterns and celebrate real improvements.
It's worth noting that most of what we call age-related loss of balance actually comes from lack of use. Weekly balance testing is recommended when actively working on improvement, while monthly testing is sufficient for maintaining awareness of progress.
Interestingly, someone who is 70 with excellent balance often has the physical capability of a person 20 years younger. Improving balance reduces the risk of falls more than any other single intervention for maintaining independence and confidence as one ages.
In conclusion, focusing on balance training can significantly contribute to our overall well-being as we age. With the right approach and consistency, we can not only reduce the risk of falls but also improve our confidence and independence.
