How Balance Training NOW helps Mobility in Old Age
When we are younger and active we probably don’t think too much about training our balance. The focus instead might be on a 5k time or lifting a certain weight or even just getting through life with a bit of exercise in it. Balance training now though can significantly improve mobility and independence in our later years. Think of it as adding another deposit in the bank of our Old Lady Body, the more deposits we make now, the more secure our future mobility will be. This allows you to continue enjoying your hobbies, running errands, and staying active without the fear of falling holding you back. You will confidently navigate stairs, walk on uneven terrain during a hike, or simply get up from a chair easily well into your later years.
Balance Training to Prevent Falls Later In Life
As we age, our senses that help us to balance (eyesight, inner ear, and proprioception, our sense of where our body is in space) will naturally decline. Muscle strength and reaction time can also decrease. This combination can lead to an increased risk of falls, which are a major cause of injury and reduced mobility in older adults.
Balance exercises strengthen the core muscles, legs, and ankles – the same muscles that are important for stability and preventing falls. Training them now builds a good foundation to continue an active and healthy life in old age.
Integrating Balance into Existing Exercise Programmes
Regularly doing lunges not only builds leg strength for your current workouts but also strengthens the muscles needed to maintain balance while walking or standing in your 70s , 80’s and 90’s hopefully!.
Any single leg balance, a pause during a lunge for instance, forces your body to make constant small adjustments to stay upright. This is important for making quick adjustments to prevent trips and maintain stability on uneven surfaces.
Some exercises involve having to make quick movements and adjustments, which can improve your reaction time. This means that if you do start to lose your balance as you get older, your body will be better equipped to react quickly and prevent a fall. i.e. agility drills like lateral shuffles or iceskaters into your workouts can improve reflexes and your ability to recover your balance if you do trip over something.
Any exercises that train the core muscles will also help with your balance. A strong and connected core will give you the strength and mobility to coordinate between upper and lower body to prevent a fall or recover your balance if you do trip on something. Yoga and/or Pilates are great for this but you can still train your core in a strength based workout too. Especially if you breathe out on the effort part of press ups, squats, row or pulldowns etc.
Building Balance into your everyday Life
An often used idea is to brush your teeth standing on one leg or practice balancing while you are waiting for the kettle to boil, chop vegetables or any other activity where you might be standing relatively still.
Also, make a habit of getting dressed standing up (instead of sitting down to put your trousers on for instance). I am making an effort to not only put on my socks and shoes standing up but tie the laces as well. I often forget but it’s like any new habit, the more you try the more you do. And every time that I do remember, it’s another deposit in my Old Lady Body. And actually writing this blog has been a good reminder!
The Long Term Benefits of Balance Exercises for Healthy Aging
The important thing though is to start NOW! While old age might seem a long way away, the habits you build now have a profound impact on your future health and well-being. Training your balance isn't just about preventing falls in your senior years; it's about building a strong, stable Old Lady Body that allows you to live a full and active life at any age.