Balance Improves Dramatically with Practice
Balance is an essential component of aging well. The better our balance is, the more confidence we have to engage in life activities and the less likely we will be to fall.
The average person will lose their ability to balance as they age.
If you practice, you can actually IMPROVE your balance as you age.
Improving your balance happens by understanding how to use your muscles properly and then using them regularly.
Muscles involved with balance include your core (abdominal), glutes (butt), legs (quads, hamstrings and many smaller stabilizing muscles), ankles, and feet.
Having strong core muscles (and using them) is REALLY important to improving your balance. You also need to keep your legs and butt strong, while allowing your ankles to remain flexible (video below).
This past week I was very impressed by one of my clients (67 years old) who’s been working on her balance, flexibility, and strength for some time and has made such remarkable gains that I had to share her progress in a post.
When I first started working with her, she had trouble getting up and down from the floor, and was incredibly tight and inflexible.
While she still has some work to do on her flexibility, her strength and balance are currently fantastic.
Some of the things she’s able to do related to her balance:
Stand on a vibration plate on one foot and add movement (i.e., ankle circles)
Engage in a variety of exercises on the vibration plate, while it changes intensity and programs
Use the bosu (half ball with one flat side) both right-side-up and upside-down, with two feet or one foot balancing on the bosu and engaging in other exercises
Obviously, she can also balance on one foot while on a stable surface (the floor) and engage in exercises or movement, though I’m not sure she could pull off the tightrope walk depicted in the picture above just yet.
The reason all of this is such a big deal is that I literally had to hold onto her while she was stepping onto and off of the bosu, not that long ago.
When I mentioned this to another client working on some similar issues, she asked, “How long did it take for her to do that?” I didn’t give her an exact answer because I think it varies.
Here’s why:
The more you practice, the faster you will improve. I see proof of this every week in my studio with a variety of clients. You have to use it or you lose it.
Everyone’s starting point and personality is going to be very different. Your personality matters because it impacts levels of fear (of falling), willingness to practice, confidence, and determination.
If you practice consistently, your balance will improve much faster than someone who does not. Our muscles “remember” what we teach them so why not teach them how to engage and keep you safe while you age?
The short video below can provide you with some tips on how to do just that.
Action Steps:
Stand on one foot and notice how long you can balance without putting the other foot down.
Repeat on the other side and notice the difference. Ideally your strength and balance are equal on both sides but often they are not.
Use the video above to improve your balance skills with progressions.
If you have any questions, please feel free to connect with me. I love to hear from people.
