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Health & Fitness

A Balancing Act at The Wayne Senior Center

Concerned about your balance?

CONCERNED ABOUT YOUR BALANCE?

Did you ever wonder why you are not quite as “surefooted” as you were in the past?  Hopscotch use to be a “no brainer” right?  Remember putting on a pair of slacks while lifting up one leg and then the other?  Now you may be wondering why something as simple as standing up after sitting for awhile may throw you off balance, aren’t you?  I have personally witnessed many bruises and broken bones among the aging.  Why?  Imbalance!

According to Bonnie J. Monastra, Director of Operations at Ageless Exercise, when one has good balance they walk without a stagger, can rise from a chair without falling and also climb stairs without tripping.  Problems with balance are experienced by more people as they age and that is where exercise can help!  As we age we lose muscle tone and strength in our quadriceps, hamstrings and core muscles.  What can we do about it?  Exercise helps to build back some of the strength we once had and also helps to keep bones and muscles strong.  This means better balance!  For example, increasing your endurance will make it easier for you to walk farther, faster, and uphill.  Strengthening your muscles will make you stronger.  Improving your balance can help your sense of body control, maintain strong leg muscles and prevent falls.  Flexibility helps keep your body limber and flexible.  Staying physically active and exercising regularly can even improve mood, relieve depression, and prevent or delay some types of cancer, heart disease, and diabetes.  So what are we waiting for?

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Is it really ok to exercise?  Some older adults worry if it is safe to exercise and are reluctant to do so.  Some are afraid that exercise will be too difficult or that physical activity will harm them.  Others might think they have to join a gym or have special equipment.  Studies show that “taking it easy” is actually very risky.  Usually when older adults lose their ability to do things on their own, it doesn’t happen just because they’ve aged.  It’s usually because they’re not active.  Now that makes you think, doesn’t it?  Exercise is safe for almost everyone. In fact, studies show that people with arthritis, high blood pressure, diabetes, or heart disease benefit from regular exercise and physical activity. In some cases, exercise can actually improve some of these conditions.  However, if you haven’t been active in a long time, it’s important to start out at a low level of effort and work your way up slowly.  Also, if you are at high risk for any chronic diseases such as heart disease or diabetes, or if you smoke or are obese, you should check first with your doctor before becoming more physically active. 

You might be wondering how much physical activity is recommended?  Well, according to The National Institute on Aging, the goal is to achieve at least 30 minutes of exercise everyday, if possible.  Try to do all four types of exercises – endurance, balance, flexibility, and strength.  As you become more active, you will have more energy.  You may also notice that it will be easier to get in or out of a car and that you will sleep better at night.  You will also find it easier to do your everyday activities, and you may find that symptoms of an ongoing health problem improve!

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Ultimately, the best way to stay physically active is to make it a life-long habit.  When it becomes a normal part of your everyday routine, like brushing your teeth, then you will be more likely to stick with it!

Changes in our lives can throw a monkey wrench into our routines.  We all have changes in our lives that require adjustment, especially as we age.  Here are some tips from The National Institute on Aging that will help you stay active when there has been a major change or adjustment in your life. 

Ask a friend to go on walks with you.

If you move to a new community, check out the fitness centers, parks, and recreation associations.

Look for activities that match your interests and abilities.

If you are covering from hip or back surgery, talk with your doctor about specific exercises you can do safely once you feel better.  Start slowly and gradually build up your activities as you become stronger.

If a spouse you are caring for has a long-term illness, asking family members to come over so you can go for a walk.

As Jack Benny once said “Age is strictly a case of mind over matter. If you don't mind, it doesn't matter”.  Life is a balancing act!

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