November is Balance and Fall Prevention month and we kicked off the month with workshop on how to improve your balance at Iroquois Ridge Community Centre. If you we’re able to attend the workshop I’m sharing the summary below. They’ll be more dates added in 2025, so please make sure to check back on our website.
It’s not your imagination – our balance does get worse as we get older for the following reasons:
- Cognitive decline: Unconscious processes that help you balance may not integrate as well or as quickly.
- Physiological changes: Reduced muscle strength, joint flexibility, and bone density affect stability.
- Inner ear decline: The inner ear balance system can deteriorate.
- Vision and hearing changes: Declining eyesight, hearing, and sense of touch can contribute to poor balance.
Good news is that you CAN improve balance as we age. On the Region of Halton’s website, they start the #1 way to improve balance is via exercise. Whether it be a structure fitness or yoga class, or as simple as going for a walk.
The 4 Pillars of Balance:
- Strength
- Coordination
- Stability/Core strength
- Flexibility and Mobility (hip mobility, knees)
We aren’t born with good balance – we need to learn how to lift our heads, to sit up and to stand, and eventually walk. Kids don’t necessarily have a great balance. I notice that those who play sports, dance will be aligned with 4 pillars.
Kids acquire good balance and coordination through activities – playing outside, gym class, climbing playground structures, riding bikes. Kids have an advantage over us adults though – they lack the experience to fear the consequences of an action and their bones are flexible so that they won’t break as easily as ours.
Our balance and strength doesn’t fade overnight, it’s years, even decades of a slow decline. The exception would be if you got into an accident, stroke.
Don’t avoid doing something because you aren’t good at it or it’s hard. Stairs for example can get more challenging as we get older, especially if we stop using them. Unless we’re in excruciating pain or have a physical limitation. Another one I see a lot is sitting on the floor and not wanting to get up and down off the floor.
“This is hard for me, so I’m not going to do it anymore” vs “This is hard for me right now, so what can I do to work on getting better at it?”
Fall prevent your home:
- Railings on stairs
- Avoid place small furniture or items on the floor that aren’t close to eye level
- Wearing slippers or shoes that don’t support your ankles – bare feet better?
- Properly light areas, especially at night
Exercises – not all exercises will be suitable for everyone. Meet your body where it’s at first, work on getting stronger.
Stand up/Sit down on a chair – strengthen leg muscles
Coordination exercise – standing or from table top (on all fours – either on floor or over chair). Lift opposite arm to leg while engaging core. This is great for balance, core strength and coordination.
Leg lifts from steps on the staircase. As you get better, lift your legs up high and hold. Hold the railing or chair if needed. Don’t forget to engage core muscles.
“Push ups” from a seated position. Take your legs wide and fold forward so your torso is against your thighs. Instead of coming up using your back, press your palms and wrist to come up. This exercise is great for strengthening your upper body and wrists.
For more information about our upcoming workshops, check out our website healthyfinish.ca
Region of Halton link for balance and fall prevention: Halton – Fall Prevention Among Older Adults
Oakville Trafalgar Hospital Fall Prevention Clinic: Services – Halton Healthcare