Editor’s note: Consult your doctor before starting a new exercise program. Stop immediately if you feel pain.
CNN
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When thinking about improving fitness, people often overlook the issue of balance. That’s a serious oversight. Research shows that good balance is an essential part of being physically healthy and the key to living a long life. It is an important issue for everyone, regardless of age.
Older people are most affected by imbalance. According to the U.S. Centers for Disease Control and Prevention, falls are the leading cause of injury and death for those over the age of 65, and nearly 30% of those in this age group said they had at least one fall in 2018. reporting. But young adults often stumble too.
48% of young adults reported at least one fall in one 16-week study. Falls most commonly occur during walking and sports activities, and female participants in the study reported more falls and fall-related injuries than males.
In another study published in BMC Public Health, falls in the past two years were reported by 18% of young adults (ages 20-45). This figure compares with 21% of middle-aged adults (ages 46-65) and 35% of those 65 and older who reported falls. Falls in young adults often correlated with participation in sports, whereas stumbling in the middle-aged group was usually related to health. Problems and physiological changes.
Many factors other than age can affect balance, including medications, changes in vision, neuropathy in the legs, brain damage, obesity, and general physical inadequacy. Simply neglecting to adjust to the target increases instability.
“Our bodies are geared to lose things we don’t use or practice on a regular basis, and balance is no exception,” says Susan Baxter, a physical therapist in Melbourne, Australia. said in an e-mail.
Try the following three tests to see if your balance is unstable. Before doing so, make sure you are in a safe environment in case you fall.
- Stand with your feet together, your ankles together, and your arms crossed in front of your chest. With his eyes closed, he should be able to stand in this position for 60 seconds. You can also do the same test with one foot in front of the other. On each side he must be able to stand for 38 seconds.
- Stand on one leg so that the other leg does not touch the leg you are standing on. A person under 60 should be able to stand in this position for 29 seconds with his eyes open and 21 seconds with his eyes closed. A person over the age of 60 should be able to time his 22 seconds and her 10 seconds respectively.
- Stand on one leg, place your hands on your hips, and place your other foot on the inside of your knee. Lift the heel of your standing foot off the floor and hold steady for 25 seconds.
If you fail any of these tests, don’t despair. With a little practice, you can regain and improve your balance skills. One of the easiest ways to do that is to practice a one-leg balance hold on each leg, says Meltem Sonmez Burr, a certified personal his trainer and founder of Barreitude in New York City. Practice standing next to a chair or something you can grab onto in case of instability.
Climbing stairs is another easy way to improve your balance, says Baxter. Because part of good balance lies in a strong lower body. Squats and lunges are also effective. And because the vestibular system of the inner ear grows with sensory input, Baxter recommends actions like kneeling on the ground or standing up from a sitting position. Both require movement across various planes of the body.
If you prefer a more playful exercise, you can dance, jump, walk sideways or backwards, or stand on your toes or heels. An exercise regimen designed to help improve
Most importantly, always challenge balance.
“When you’re balanced, you’re less fearful and more flexible,” says Landau, adding that the fear of falling makes you stiff, stressful, and prone to falling.
Feel like you don’t have time for balance? Here’s an easy way to incorporate it into your daily routine. Standing on one leg while brushing your teeth, watching TV, or standing in line at the grocery store. Or walk around without shoes on a regular basis, says Baxter.
“Mechanoreceptors in our feet send messages to the brain to let us know that our feet are working and where they are in space,” she said. “Once you’ve practiced enough to balance without shoes, get up on a yoga mat or thin pillow and try the challenge.”
If you find these exercises difficult, don’t despair. Balance can be improved quickly with a little practice. Also, exercise benefits at any age, whether it’s a kid or she’s in her 90s.
“Balancing improves your overall mobility, so you move more and strengthen your muscles and bones,” says Landau. “It’s good for longevity and general health and makes life worth living.”
Melanie Radzicki McManus is a freelance writer specializing in hiking, travel and fitness.
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