I Only Know Balance When I Lose It!
y
ou're not getting any younger,
and you are not alone. The num-
ber of older adults in the U.S.
has grown to more than 36 million; couple
that with the fact that Americans are more
sedentary than ever before and we're got a
problem. The problem is people are injur-
ing themselves when they fall down.
An important factor is understanding
the intrinsic changes to gait and balance
brought about by aging. Taking slower and
shorter steps can make slipping (and fall-
ing) more likely.
Consider the wellness triad. The well-
ness triad is made of mental, spiritual
and physical health. Our physical wellness
component, according to the American
College of Sports Medicine, is made up
of five categories. Most of us are familiar
with the first four. They are aerobic exer-
cise, strength training, flexibility and body
composition (percent body fat). The last
category is balance. We only seem to know
it when we lose it.
As inactive people grow older, the body
loses strength, mobility and balance.
Seemingly simple things like getting up
from a chair, carrying groceries
or putting away dishes are obvi-
ous essential for good physical
and mental heath. Whether it is
for sport or activities of daily liv-
ing, balance takes practice.
Functional training uses exer-
cise that replicates movements
commonly used in the activities
of daily living. Functional fitness
training will enable the necessary
level of fitness for an individual
to take care of personal needs
and to maintain an independent
lifestyle. For example, a squat duplicates
the action of getting in and out of a chair.
Balance is made of several body sys-
tems; receptors located in the skin, mus-
cles and joints. Together, these receptors
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make up a sense of where one is in space.
Our vision provides information on
distance, from the relationship of our
head and eyes to surrounding objects.
The primary support system
(body core) is used when the
surface is unstable (such as
when standing on a wobble
board). The vestibular system
includes the head position
and movement in relation
to gravity. This system helps
clear up conflicting informa-
tion from the previous two
systems. Finally, our nervous
system puts it all together and
is responsible for our ability
to balance.
Although many areas are engaged and
required to keep ourselves balanced, we
can train all of the systems simultane-
ously. Examples for strengthening all of
these systems through functional training
would be: (1) standing with your eyes
open and then closed without holding on
for assistance; (2) standing unassisted
while your head is tilted back or to the
side, again with eyes open or closed.
The best ways for a client to train
whether it is for a ski adventure or to have
quality life is a well-rounded fitness pro-
gram. Your overall fitness program should
include a precise amount of stretching,
core and stability training. Combined
with cardiovascular and strength training,
proper nutrition and rest, you should be
perfectly balanced!
Lori Burkow, M.Ed., C.P.T., is a recognized master
trainer from the Idea Association and a Medical
Exercise Specialist. The University of Michigan
graduate in exercise science has a master's in
education. Since 1990, she has been a full-time
personal trainer at the West Bloomfield JCC and
other metro locations. Call (248) 760-4108.
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