Most of us realize our balance isn’t what it was. Whether our feet are wider apart or we’re looking down when we walk outside, statistics show an acceleration of our balance decline increases our fall risk 30-40% by sixty years old. It’s never too soon or too late; get on the “better balance bandwagon!”
“Most people don’t realize that balance is made up of different parts that start to decline in our forties. The decline is gradual, so people don’t think about it, until it becomes much more obvious.”
Source: SmartBody founder, Sharon Duffey, PT, FCP
What’s great is that no matter your age, all of the following Balance Series can improve in a significant way:
Leg Power
Eye Use
Feet Flexibility & Strength
Standing Posture
Equilibrium and other Balance Elements
SmartBody is for persons interested in a more direct and long-term way to physically improve; in this article, to start getting better balance. With some thoughtful practice, results start to happen quickly. Below is an introduction to give you insight and steps to begin to improve your balance today!
BALANCE IMPROVEMENT SERIES
Feet & Lower Leg Strength
Our lower leg muscles give us “pep in our step” and keep us from losing our balance when we change directions and turn. Learn how your strength measures up, then follow the steps to one exercise we can practice to make a difference to better balance!
Do you know?
We lose significant strength in these muscles at 40 years old?
There are 100 muscles attached to our lower leg, ankle, and foot that assist our balance?
Your lower leg strength?
Here’s a simple test to determine your lower leg strength:
Stand facing a sturdy table or chair with both your hands on the chair back or surface edge
Position feet 4-6 inches apart
Lift both heels only 1 inch off the ground [IMPORTANT!]
Take your hands off the table & hold this position for 30 seconds
*If you can do this easily, try turning your head right then left, or close your eyes to strengthen these important muscles further.
This one part of your balance system is in great shape if you easily accomplished these steps. Congratulations! Skip to the last paragraph to find out more.
Start today to improve your balance skills with this exercise:
Repeat the above test, except:
Use hand or finger support as needed until you can hold this position for 30 seconds.
If you are unable to hold 30 seconds, then:
Practice 3-4 reps for 10–15 seconds; then, over time, increase to 30 sec. for 1-2 reps
Keep your upper torso & arms relaxed, so the work is done by the lower legs only
Practice daily or more frequently if you are unable to hold more than 10 seconds
Once you can hold for 30 seconds, start to wean hand contact from fingers to no contact.
Stop if you experience any strain or pain, in your leg joints or back.
Tips for practical improvement:
Make it a habit to practice this exercise often during times when you usually stand; e.g., when brushing your teeth or waiting in a grocery line
Keep the knees relaxed, not locked, and reduce upper torso and shoulder effort or tension
Learn to breathe easily from your belly, and you’ll achieve quicker results!
Don’t FALL short on your own best balance solutions!
Improve your balance, right from your home! Go to the website www.smartbody50.com and check out Saturdays’ ZOOM to Better Balance Series, free for your 1st class sign up.
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