Senior Strengthening
and Balance
 Putting
Together a Plan
Our physical therapists work
with you to develop a plan. For instance, you might want to begin a
walking routine and then two days a week add some strength training
with hand weights and stretching exercises. Finding out which areas
of fitness you need to work on the most can help you design the best
plan to meet your needs. For example, you might have great endurance
but need to build strength. We can help you develop a plan that
meets your specific needs.
Endurance
- activities that boost your heart rate/breathing for an extended
period of time
Strength - activities that build
muscle and make bones stronger
Flexibility - activities that involve
stretching and increase your range of motion
Balance - activities that
help you maintain posture and balance to keep you from falling
Activities for the
Four Building Blocks
The following activities are
just some of the many ways you can significantly improve your
endurance, strength, balance, and flexibility.
Endurance (aerobics)
- Hiking
- Stair
Climbing
-
Swimming
- Dancing
- Cycling
- Brisk
Walking
- Martial
Arts
Goal:
Aim for 30 minutes of moderate activity five days a week.
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Strength training
-
Calisthenics or weight machines that work both the upper and
lower body
- Martial
Arts
- Pilates
- Rowing,
cycling, and hiking
An activity like rowing will
improve upper-body strength, while cycling and hiking will
strengthen leg muscles. Combining upper- and lower-body activities
in your daily routine will also provide an overall strengthening
workout.
Goal:
To build strength through resistance exercises (weights, resistance
bands), do one to two sets of 10 to 15 repetitions for each muscle
group, two to three times a week. Try to do an activity like cycling
three to five times a week.
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- Yoga
- Ballet
- Pilates
- Martial
Arts
-
Calisthenics
To avoid injuries it's
important to include stretching in all workouts. For instance,
stretch for several minutes before and after you walk, jog, dance,
or lift weights. If you are stretching before working out make sure
your muscles are warmed up. Try marching in place or brisk walking
pumping your arms.
Goal:
Perform a static (no bouncing) stretch routine each day, working
each muscle group two or three times for 20 to 30 seconds each time.
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- Yoga
- Martial
arts, especially Tai Chi
- Weight
machines and other exercises that strengthen leg and back
muscles
- Posture
exercises, such as walking with a book on your head or walking
heel to toe along a straight line.
Goal:
Work your balance exercises into your regular strength-training,
stretching, and endurance routines.
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Measuring Your
Success
Chart your progress using
information from the National Institutes of Health site. Don't be
discouraged if you don't get instant results. Getting fit takes
time. Just stick with it and you'll see your balance, endurance,
strength, and flexibility improve.
Better Balance
Prevents Falls
You juggle many activities,
responsibilities, and people in your life with grace. But sometimes
you can be physically tossed off balance by a wet floor or uneven
pavement. Falls can occur anytime, anyplace and to anyone while
doing everyday activities such as climbing stairs or getting out of
the bathtub.
As we age, our sight, hearing,
muscle strength, coordination and reflexes change, weakening our
balance. Also, some health conditions, such as diabetes, heart
disease, and circulation problems, affect balance. Even some
medications have been known to make people dizzy.
Unfortunately, all of these
factors make falls more likely. One of every three persons aged 65
years and older falls each year. But take heart, you do not have to
be one of them! You can take simple steps to improve your balance
and reduce your risk of falling.
Check Your
Medications
If you are on medicine that
makes you feel dizzy, talk to your doctor. "A doctor can review your
medications and adjust or reduce your dosages to help you improve
your balance," says Dr. JoAnn Manson, chief of preventative medicine
at Brighman and Women's Hospital in Boston, MA.
Do Simple Balance
Exercises
Balance is just like muscle
strength - if you don't use it, you lose it," says Debbie Rose, PhD,
Co-Director of the Center for Successful Aging at California State
University, Fullerton. There are some easy ways you can make gains
in improving your balance and lower-body strength. No special
equipment, no cost - just you and some space. You can try these just
about anywhere; just be sure you have something nearby that you can
hold onto, should you feel unsteady.
-
Tight-rope walk. Walk heel-to-toe.
Position your heel just in front of the toes of the opposite
foot each time you take a step. Your heel and toes should touch
or almost touch. After taking 10-20 steps forward, reverse and
walk backwards toe to heel along the same imaginary line.
Take the challenge! Do this walk with a paper plate on your
head. With a little extra focus on your posture and balance,
that plate will stay put!
-
Balanced stand. Stand on one foot.
Hold your weight on one leg for 30 seconds or longer. Then witch
feet. Try this while waiting in line at the grocery store or at
the bus stop.
- Sit
and stand. Get up from a chair and
sit back down. Take the challenge! Do this sit and stand
exercise with a paper plate on your head.
Try Advanced Balance
Exercises
If you belong to a fitness
center with access to personal trainers, ask one to teach you
specific exercises using balance balls or balance boards. Many gyms
offer balance or ball classes that work on strengthening your core
muscles and improving your balance. Classes are fun, challenging and
effective. Tai chi, yoga, pilates, and stretching or dance classes
are also good ways to work on improving your balance. You can even
use a DVD or video to practice in the comfort of your home.
Strength Train
Consider using weights or
resistance bands. "Strength training can go a long way," says Dr.
Manson. "It helps with balance while improving muscle tone, bone
strength, and fights osteoporosis in women and men. You can do
exercises like curls and shoulder presses while seated with free
weights or resistance bands and advance to a standing position when
or if you feel secure on your feet."
Whether you're at the gym or
at home, Dr. Manson suggests you exercise in company. "Have a friend
or relative join you. You're safer and you can support one another's
efforts while preventing possible injury."
Fall-Proof Your
Living Environment
To keep your balance and
prevent falls, make sure you don't have obstacles on the ground or
around your walking paths. Here are some reminders:
- Remove
the clutter, pick up papers or clothes from the ground, move
garbage bins under cabinets
- Keep
your area well lit
- Be
aware of your surroundings, know where your furniture is placed
and any stairs or change of entry levels
- Clean
up any spills
- Be sure
your furniture is stable
- Use
non-slip mats in the bathtub and on shower floors
- Secure
loose area rugs with double-faced tape, tacks, or slip-resistant
backing
Falls don't have to be part of
getting older. You have the power to stay securely on your feet and
decrease your chance of experiencing a fall. Share these tips with
friends and family to help ensure their safety too.
A good video, a book from the
library, a group-class or a health club instructor can show you how
to lift weights correctly if you haven't done it before. Controlling
your movements and having proper posture and form will also keep you
from getting hurt. You can check your form by working out in front
of a mirror.
You don't have to lose your
strength or muscle tone just because you're getting older. As long
as you continue working your muscles, they'll continue working for
you, by keeping you strong, fit, and independent.
Sources: American Council on
Exercise, U.S. Centers For Disease Control and Prevention, National
Institute On Aging
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