Dr. Karl Knopfis the author of several books including,Stability Workouts on the Balance Board,Make the Pool your Gym and a new edition ofStretching for 50+: A Customized Program for Increasing Flexibility, Avoiding Injury and Enjoying an Active Lifestyle. He is contributor to the International Sports Science Association courses on Fitness Therapy and Senior Fitness, served as director of the fitness therapy program at Foothill College for almost 40 years, and is a board member for the Sit and Be Fit Organization, dedicated to the accessibility of function fitness regimes for all ages and mobility levels.
Step up to Better Balance
Many people take balance and coordination for granted. Yet as we progress through the years sometimes muscles get weaker, joints get tighter, and posture can change, all of which can affect our balance. Functional coordination is a crucial element of a comprehensive exercise program and should not be overlooked.
Functional balance is a combination of both static and dynamic balance, both of which are critical for maintaining an independent and fully functional life. Even the basic activity of walking involves a complex sequence of neurological and muscular interactions, and by training for balance, we can reduce the risks of falls and injuries and look forward to many healthy, happy years.
Types of Balance:
Static balance means remaining stationary in one place for a period of time. A common balance assessment to measure static balance is to stand on one foot for a period of time. A functional example of static balance is standing on your tiptoes while reaching for something without losing your balance.
Dynamic balanceis when the body is able to maintain in a state of balance while in motion or transition. Functional examples include navigating a crowded store without bumping into anyone, or maintaining balance while walking your dog if she gets distracted by a squirrel. Dynamic balance is too often under-appreciated until aging or chronic health conditions begin to diminish balance.
Extrinsic & Intrinsic Factors that Influence Balance
The occurrences of Chronic Conditions are often classified as “intrinsic” factors influencing the likelihood of diminished balance. Arthritis, diminished eyesight, and certain neurological conditions can all affect stability.
Extrinsic Factorscome in all shapes and sizes. Many extrinsic factors that contribute to falls are preventable.
The following is a list of things that are commonly listed reasons people fall and visit the ER. These can occur no matter what your age or fitness level.
Home Hazards – Loose carpets, slippery rugs, ill fitted slippers, things left on the floor, clutter, reaching for objects, poor lighting, and slippery showers, tubs and bathroom floors.
Medication Side Effects – Many medications, prescribed or over-the-counter, can interfere with balance and coordination. Make sure to discuss side effects with your healthcare professional.
Simple Exercises for Increasing Stability and Preventing Falls
Ankle rolls: Strengthening the ankle will help you keep upright when you are thrown off balance and protect the delicate join within. While seated or standing (or even balanced on one foot!) roll your ankle clockwise and counterclockwise, to explore the full range of motion. Once you are warmed up, try to imagine writing the alphabet with your big toe.
One leg balance: With a high-backed chair or our countertop nearby for stability, start by standing with good posture and your feet shoulder width apart. lift one leg foot off the ground (think flamingo) and hold for 10 seconds. Repeat with your other leg, doing five reps for each side. For an increased challenge, try this with your eyes closed.
Bust out the hula hoop!: More than child’s play, but just as fun as you remember it, hula hooping is a great way to strengthen your core and improve stability. Start with a larger weighted hoop, which is easier to maintain and make sure you’ve got plenty of room around you.
Integrate balance training into your daily life. Try brushing your teeth on one leg, or do dishes on a low impact balance board. You could even do a few heel raises (standing on tip-toe for a few seconds) while waiting for the microwave. Holding onto the counter for safety is fine, you’ll still build strength.
Focus on your posture. Slouching is more than bad for your shoulders and back. By maintaining an upright and relaxed posture, you strengthen your core muscles and increase your stability.
Proper balance is critical to an active and engaged lifestyle, and changes in balance are often so gradual that we don’t notice them until we have major issues. Taking steps to preserve and improve balance and stability, can help us continue to enjoy the activities we love and even help maintain our independence.
Remember- it’s never too late to invest in your future health!
Books Which Can Help You on Your Fitness Journey – for ages 50+
An easy-to-start program for maintaining a mobile active and healthy lifestyle after 50 and beyondJust ten minutes a day of these modified stretches is guaranteed to help you improve your mobility without pain or injury …
GET FIT SAFELY USING THE VERSATILE RESISTANCE BAND First used in physical therapy to introduce low-intensity strength training for rehabilitating patients today bands come in all levels of resistance and are perfect for targeting and working every major muscle group …
UNLOCK THE HEALING POWERS OF THE TRIGGER POINT FOAM ROLLER WITH STEP-BY-STEP EXERCISES ANYONE CAN DO AT HOME Deceptively simple and incredibly versatile the trigger point foam roller is a highly effective self-therapy tool …
A COMPREHENSIVE AT-HOME REHAB STRENGTHENING AND MAINTENANCE PROGRAM FOR RECOVERING FROM AND PREVENTING FROZEN SHOULDERThe cause of your frozen shoulder may be a mystery but the way to fix it is no secret …
STAY YOUNG WITH THESE SAFE EFFECTIVE AND EFFICIENT EXERCISES Kettlebells for 50 offers progressive programs that will Improve strength Foster core stability Increase hand-eye coordination Boost mind-body awareness Enhance sports performance Designed to meet the unique needs of active adults Kettlebells for 50 presents functional exercises carefully adapted and tested to provide a comprehensive total-body workout …
AMPLIFY YOUR STRETCHES AND EXERCISES USING THE FOAM ROLLER Once used exclusively in physical therapy settings the foam roller has made its way into yoga and pilates studios gyms and homes …
THE FIRST BOOK DEDICATED EXCLUSIVELY TO THE BALANCE BOARD FEATURING OVER 200 STEP-BY-STEP PHOTOS Unleashing the power of the balance board this guide provides highly effective workouts that quickly produce noticeable results …
STEP INTO THE NON-IMPACT TOTAL-BODY BENEFITS OF WATER EXERCISEOnce used primarily for rehabilitation water exercise has been proven to build strength improve cardiovascular fitness and burn calories all without the strain and trauma of land-based activities …
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Thank you for sharing this article.It is easy to understand and easy to follow
Here are some balance board exercises that you can try:
1.Basic Stance Nalance
2.Forward, Backward And Side Tilt
3.Knee Pushups
4.Squats
I could definitely benefit from working on my balance. These exercises are helpful and easy to include in the routine. I need to stay conscious of my posture!
I should try starting on these exercises soon. There are days that my balance is off. Aside from the reasons you’ve stated here, I would also have to see if there is something wrong with my inner ear.
I know I have a hula hoop somewhere in this house. I am going to look for it and try using it again. There are days when my balance is not good, especially when my blood sugar is high. I just keep on bumping into doors and stubbing my toes on the chair legs. Will be trying your advice. Thanks!
Awesome exercises! It reminds me of the routines that I had to do when I was working out everyday. I think this is a good guide for people who would like to improve their stability.
These are great! I’m always laughing with my sister as one of us is tripping over our own feet or up a step! I always say, we aren’t getting any younger! These would definitely be helpful!
Thank you for sharing this article.It is easy to understand and easy to follow
Here are some balance board exercises that you can try:
1.Basic Stance Nalance
2.Forward, Backward And Side Tilt
3.Knee Pushups
4.Squats
I could definitely benefit from working on my balance. These exercises are helpful and easy to include in the routine. I need to stay conscious of my posture!
I should try starting on these exercises soon. There are days that my balance is off. Aside from the reasons you’ve stated here, I would also have to see if there is something wrong with my inner ear.
I know I have a hula hoop somewhere in this house. I am going to look for it and try using it again. There are days when my balance is not good, especially when my blood sugar is high. I just keep on bumping into doors and stubbing my toes on the chair legs. Will be trying your advice. Thanks!
Wow, this us very interesting. I love balancing exercise but never realized how beneficial they are.
this is great advice. i’m a high risk fall so i need to be so careful. will share this as well.
Great exercise tips! I need to do better with my workouts.
Wait – hula hooping can improve your balance? I had no idea! This is a great list!
I am so awful and fall constantly.these would for sure be so helpful! I will have to start doing these!
Awesome exercises! It reminds me of the routines that I had to do when I was working out everyday. I think this is a good guide for people who would like to improve their stability.
These are awesome tips! Such a great way to improve balance!
These are brilliant and helpful, I need to have a better balance. I should try it too.
I had no idea that hula hooping could improve your balance. Sounds like I need to get one.
These are some great suggestions. I bet some of these would help me now.
Great exercises! i am the most clumsy person out there, so I should probably start doing some of these!
Excellent exercises. These are perfect for anyone who has a balance issue. Things like this are anything else. You have to work at it.
This is a great post. I should start doing these exercises. I’ve been known to trip over my own feet! LOL
These are great! I’m always laughing with my sister as one of us is tripping over our own feet or up a step! I always say, we aren’t getting any younger! These would definitely be helpful!
My mom was one of the few people I knew that could fall down just standing still LOL. I don’t know how she did it, but we always teased her about it 🙂