Balance is a result of many factors including nerves, muscles, proprioception and bones. As we age, we lose muscle, strength, and the ability to “read” nerve impulses. Balance can be improved with practice. Making an effort to practice balance exercises everyday can dramatically improve your balance. The better your balance, the less likely it will be that you will suffer a fall. Some simple things to try are standing with your feet shoulder width apart, and near to something you can grab if you start swaying. Get balanced, then close your eyes. Time yourself to see how long you can stand still with your eyes closed. Is that too easy? Try it standing on one foot. Each day try to stand still longer. That is one example only. Contact me if you would like to include some fun balance exercises into your routine.
Everyone wants to stay independent as they age. We all want to stay in our own homes, perform activities of daily living easily, play with our grandchildren or pursue hobbies. The best way to ensure that you are able to do those things longer is to remain strong, flexible, and healthy. Remaining healthy entails eating a healthy diet, losing weight if you need to, and exercising. We’ve all heard that walking is a great exercise that is easy to do and will keep you healthy. While that is true, did you know that as we age we lose muscle, and that walking by itself does not build muscle? Losing muscle will slow your metabolism, thereby causing you to gain weight, and will cause you to lose flexibility and range of motion in your joints. You can build that muscle back with a strength training program. A personalized strength training program that only requires 30 minutes, twice a week will build muscles and help to keep you from falling by improving your balance. Contact me today for your personal strength program.
Here are some up close and personal tips from the University of Texas school of nursing for how to treat yourself right:
- Don’t retire. Either work part-time or volunteer. The reason: it keeps your brain busy.
- Keep in touch with friends and family; in other words, a social network you can rely on when you need it. And you don’t have to stop there – it’s never too late to make new friends.
- Be willing to make changes in your life as you get older.
- Have fun. By the time you’re considered to be aging, you probably have developed some leisure time interests. Keep doing them.
- Take care of your health. Don’t smoke, don’t drink to excess, eat right, get some exercise.
- Learn some new skills.
- Work on having a positive outlook on life.
- Maintain some sense of independence.
- Spin a yarn. As you get older, you have many experiences you can share with your family.
Did you know that you lose 1-2% of your muscle mass every year after the age of 25? You can reverse that trend with some simple resistance exercise. It doesn’t have to be hard, or even make you sore. But the small improvements you make can make a huge difference in your daily life. Studies have shown that when people begin a consistant resistance training program, no matter what age they are when they start, add about 3 pounds of muscle in the first three months. That’s remarkable. That makes a serious dent in the loss of muscle as we age. I can help you with a resistance program in as little as 30 minutes, twice a week that will have you building muscle instead of loosing it. Contact me today!
No matter what age you are, you can improve your health and your quality of life. Start with baby steps, and little by little, you’ll notice that you feel better, and can function in your daily life easier. The sooner you start, the sooner you can start feeling better!