Building Balance – Part Two

Jazzercize, leg warmers, and even the Thigh Master are making retro comebacks in the fitness world, but – and this may come as a huge relief – you don’t need them to stay fit and avoid the number one cause of death for seniors, falling.

Read on to learn the most important thing you can do to avoid falls –– boost your balance!

In part 1 of Building Balance and Avoid Falls, we shared the first two ways you can achieve better balance, as recommended by the CDC, the Physical Activity Guidelines for America and from our own Sarah Shearer-Smith, PT, DPT, GCS, CEEAA, RAC-CTA. Sarah is Consonus Healthcare’s long-time Northwest Director of Clinical Services and one of a small number of clinicians in the US who is recognized as a trained geriatric specialist in physical therapy.

Now for the last two tips –– aerobic activity and strength shaping. Get ready to get your heart rate up and reduce your risk of falling.

(An important disclaimer: Consult with your doctor before beginning or changing any activity program.  Physical/occupational therapists can also be invaluable supports and experts: helping to identify which condition- or disease-specific guideline might be safest for you, what are the safest and most comfortable positions and modifications for exercises, if there are best times for exercise due to certain medications, and what are the recommended types/intensities/frequencies/and durations for each exercise.)

Tip #3 Aerobic Activity

The founders of modern-day fitness, from Jack and Elaine LaLanne and Richard Simmons to Jane Fonda and Denise Austin each developed their own brand of aerobics. But they all involve raising that heart rate. Here’s a way to keep it simple and get a moderate-intensity workout, as recommended by the CDC.

This totals 150 minutes of moderate-intensity aerobic activity + 2 days of muscle-strengthening activity.

How do you determine if you’re over-exerting yourself? Take the Talk Test. According to the CDC, if you’re doing moderate-intensity activity, you can talk but not sing during the activity. Vigorous-intensity activity is where it’s difficult to say more than a few words without pausing for a breath.

Don’t be hard on yourself if you can’t complete the activity at “moderate” intensity or for 150 minutes. It’s important to be as active as your abilities allow even if that’s a lighter intensity and smaller, shorter workout session.

Tip #4 Strength Shaping

General guidelines are for two or more days a week (usually instructed as 2-3 days a week), with days of rest between, so no back-to-back days for muscle. The focus should be on exercises that focus on major muscle groups versus isolating individual muscles.

Strengthen Your Muscles and Joints

Here are two exercises to boost the muscle groups and joints most critical to your balance and stability: the ankle (dorsiflexors and calves), the quadriceps (knee extensors) and the glutes (hip extensors). Complete these exercises standing at a counter or table with your eyes open. Keep that chair behind you for added security.

• Heel/Toe Raises: We can lose up to 20 degrees of movement in our ankles as we age. This exercise keeps our ankles and calf muscles flexible and strong. Slowly shift your weight forward to your toes and raise your heels up and off the ground. Then reverse, slowly shifting your weight backward towards your heels and lifting your toes up and off the floor. Try to hold each position 3-5 seconds.
• Mini Squats: Slowly bend your hips and knees as if you were going to sit in the chair behind you, but just as you’re about to sit, stand up slowly. Repeat 5-10 times.

Our AgeRight physical and occupational therapists specialize in creating tailored exercise programs that increase strength, endurance, balance and a big shot of confidence! Please contact us if you have any questions.