1. The Benefits of Balance For All Ages For Healthy Transitions July 28, 2014 Jill Stein, Northwestern Medicine Osher Center for Integrative Medicine

2. Posture – checking your alignment; finding new norms; creating new habits Muscle Strength and Stability – how these elements effect balance; what muscles are most important The Benefits of Balance Components of Balance For All Ages 2 Exercises – which muscles to strengthen; sample exercises; creating a routine External Factors – footwear; floor surface; tripping hazards; factors outside Reducing Your Fall Risk How To Improve Balance

3. 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 The Benefits of Balance Components of Balance: Posture For All Ages 3

4. 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 The Benefits of Balance Components of Balance: Muscle Strength and Stability For All Ages 4

5. Which Muscles to Strengthen – all major muscles; legs, abdominals, back and pelvic floor, upper/mid- back, arms, shoulders, chest Sample Exercises – squats, lunges, rows, push ups, belly hugs, spinal movements Create a Routine – set a schedule; use a calendar; short terms and long term goals The Benefits of Balance How To Improve Balance: Exercises For All Ages 5

6. Footwear – make sure they fit; do they stay on your feet? Floor Surface – carpet, wood floor or tile Tripping Hazards – area rugs, cords, pets, shoes, toes Factors Outside – weather; pot holes, curbs, people, dogs The Benefits of Balance How To Improve Balance: External Factors For All Ages 6

7. Be thoughtful about your choices Posture, look ahead Get stronger and more stable; exercise Pay attention to your environment Watch tripping hazards The Benefits of Balance How To Improve Balance: Reducing Your Fall Risk For All Ages 7

8. Key Facts Benefits of Balance - Posture, Muscle Strength and Stability, Exercise, External Factors

9. Questions? Benefits of Balance

10. Resources Benefits of Balance - Group Classes at Northwestern Hospital - Summer Session. Not Too Late To Register. - Fall Registration Opens Monday, August 4 th - To Register Call: 312-926-8400

11. Thank You Benefits of Balance