1. Aging Well is a Balancing Act For Healthy Transitions October 13, 2014 Jill Stein, Northwestern Medicine Osher Center for Integrative Medicine

2. Changes in both the body (losing lean muscle mass and quick twitch fibers) and the brain make balance more challenging as we age. Balance changes become more pronounced when we are less active. Once people retire, they tend to become more sedentary. Aging Well is a Balancing Act Why does balance change as we age? From an Exercise Perspective 2 The more compromised our balance, the more likely we are to fall. Falls can result in injuries such as broken bones. The more people fall, the less confident they are in their movements, as a result they move even less. Less movement increases the fall risk further as muscles weaken. What are the risks?

3. Medication – side effects. Medication – interactions with other medications Blood pressure/Hydration Medical Conditions (MS, Parkinson’s, Vertigo, Migraine, Neuropathy) Loss of vision or incorrect corrective lens prescriptions Balance disorders Aging Well is a Balancing Act What other factors effect balance? From an Exercise Perspective 3 Talk to your doctor; have a physical Have your vision tested Have your hearing tested Once cleared, if you do not need physical therapy, find an exercise program or trainer that has experience working with seniors What can you do if concerned?

4. Posture – checking your alignment; finding new norms; creating new habits Muscle Strength and Stability – how these elements effect balance; what muscles are most important Aging Well is a Balancing Act Components of Balance From an Exercise Perspective 4 Exercises – which muscles to strengthen; what kind of exercise; sample exercises; creating a regular routine External Factors – footwear; floor surface; tripping hazards; factors outside Reducing Your Fall Risk How To Improve Balance

5. Checking Your Alignment – plumb line; how to find it; what are the key components to remember Finding New Norms – look at yourself in the mirror; check reflection in windows Creating New Habits - leave yourself notes; ask others for feedback; find focal points Aging Well is a Balancing Act Components of Balance: Posture From an Exercise Perspective 5

6. How Muscle Strength and Stability Effect Balance – strong muscles hold bones and joints in place better, creating stability What Muscles Are Most Important – large legs muscles; core muscles: abdominals, back, pelvic floor; hip stabilizers Aging Well is a Balancing Act Components of Balance: Muscle Strength and Stability From an Exercise Perspective 6

7. Which Muscles to Strengthen – legs, abdominals, back and pelvic floor, glutes, hips, upper/mid-back, arms, shoulders, chest What Kind of Exercise – using coordination (Aerobics or Dance – Nia, Zumba Gold); using the core (Pilates); using strength training (Strength and Balance, Total Body Resistance Training); using standing balance (Tai Chi, Yoga, Strength and Balance) Sample Exercises – standing balance, squats (dynamic/stationary), lunges, bridges, rows, push ups, belly hugs, spinal movements Create a Routine – set a schedule; use a calendar; short terms and long term goals Aging Well is a Balancing Act How To Improve Balance: Exercises From an Exercise Perspective 7

8. Footwear – make sure they fit; Do they stay on your feet? What kind of surface will you be wearing them on? What kind of activity? Floor Surface – carpet, wood floor or tile; transitions from one surface to another Tripping Hazards – area rugs, cords, pets, shoes, toes Factors Outside – weather (ice, slush, puddles); pot holes, uneven sidewalks, curbs, people, dogs Aging Well is a Balancing Act How To Improve Balance: External Factors From an Exercise Perspective 8

9. Take care of your health Posture, look ahead Get stronger and more stable; move and exercise Pay attention to your environment Watch tripping hazards Aging Well is a Balancing Act How To Improve Balance: Reducing Your Fall Risk From an Exercise Perspective 9

10. Key Facts Aging Well is a Balancing Act - Health, Posture, Muscle Strength and Stability, Exercise, External Factors

11. Questions? Aging Well is a Balancing Act

12. Resources Aging Well is a Balancing Act - Group Classes at Northwestern Hospital - Fall Session. Not Too Late To Register. - Winter Registration Opens Monday, October 27 th - To Register Call: 312-926-8400; classes.nmh.org/listing/all

13. Thank You Aging Well is a Balancing Act