balance training for older adults

Introduction Balance training is the ability to maintain your balance. As we age, balance training becomes important because it can help you prevent falls and maintain your independence. In addition, it can help you continue to do the things you enjoy and stay independent as you age. The overall goal of balance training is to develop strength, promote neural connections to the brain, and balance to confidently perform the movements that can become quite challenging.

Statistical information According to the Centers for Disease Control and Prevention, falls account for the highest number of accidental injury deaths in adults 65 years and older. According to the National Institute of Health, each year, more than 2 million older Americans go to the emergency room because of fall-related injuries. To address this concern, the Department of Health and Human Services has revised its national physical activity guidelines, issued in 2008, recommending the elderly to include balance exercises as part of their overall physical activity regimen.

Contributing Factors to Balance impairments Balance impairments can result from: cognitive impairment visual disturbances poor reaction time lower-extremity skeletal muscle weakness Identifying factors contributing to impairments in balance is fundamental to designing an effective balance-training program.

Sample Balance Exercises Try balancing on one foot at a time for 10-20 seconds while your hands are on your hips. stand up and sit down without using your hands. Extend both hands out to your sides while walking with each foot in front of each other. Keep your back straight. Sit in a sturdy chair with armrests with your feet flat on the floor, shoulder-width apart Grasp arms of chair with your hands next to you. Breathe in slowly. Breathe out and use your arms to push your body slowly off the chair. Hold position for 1 second. Stand behind a sturdy chair, holding on for balance. Lift one leg slowly and hold for 3 seconds. Return to starting position.

Safety & Quick tips Challenge yourself, but listen to your body, and use common sense when you balance train. Exhaustion, sore joints, and painful muscle pulling mean you're overdoing it. None of the exercises should cause severe pain. Over-exercising can cause injury, which may lead to quitting altogether. A steady rate of progress is the best approach. Have a sturdy chair or a person nearby to hold on to if you feel unsteady. Talk with your doctor or Fitness Instructor if you are unsure about doing a particular exercise. Wear appropriate shoes for your activity and comfortable, loose-fitting clothing that allows you to move freely but won’t catch on other objects.

Sources http://www.mayoclinic.com/health/balance-exercises/SM00049 http://www.nia.nih.gov/health/publication/exercise-physical-activity-your- everyday-guide-national-institute-aging-0#sthash.Qrb0z7f9.dpuf http://www.acefitness.org/certifiednewsarticle/687/designing-balance-exercise- programs-for-older/ http://www.nia.nih.gov/health/publication/exercise-physical-activity-your- everyday-guide-national-institute-aging/sample-0#backlegraise