The importance of Balance as we age
As we age, we gradually start to lose our ability to balance because we lose muscle strength, vision and sensory perception. These are all things that contribute to our ability to balance, and losing them puts us at increased risk for falls.
Every year more than one in three people age 65 years or older fall, and the risk increases with age. A simple fall can cause a serious fracture of the hip, pelvis, spine, arm, hand or ankle, which can lead to hospital stays, disability, loss of independence and even death.
HOW BALANCE WORKS
Balance is the ability to distribute your weight in a way that enables you to hold a steady position or move at will without falling. It's determined by a complex combination of muscle strength, visual inputs, the inner ear and the work of specialized receptors in the nerves of your joints, muscles, ligaments and tendons that orient you in relation to other objects.
It's all sorted out in the sensory cortex of your brain, which takes in the information from those sources to give you balance. But aging dulls our balance senses, and causes many seniors to gradually become less stable on their feet over time.
Poor balance can also lead to a vicious cycle of inactivity. You feel a little unsteady, so you curtail certain activities. If you're inactive, you're not challenging your balance systems or using your muscles. As a result, both balance and strength suffer. Simple acts like walking through the supermarket or getting up from a chair become trickier. That shakes your confidence, so you become even less active.
HOW CAN PILATES HELP?
Whilst Pilates is not specifically designed to improve balance- by default it indirectly contributes to better balance in several ways:
Pilates strengthens the core through activating deep abdominal muscles, including the transverse abdominis and the pelvic floor. Having a strong core provides a stable and solid foundation for the rest of the body- which in turn leads to improve balance and stability.
Pilates places a strong emphasis on postural alignment. By improving your awareness of alignment and correct posture, Pilates can help balance in various activities.
Pilates promotes body awareness by encouraging you to focus on specific movements and sensations in your body. Through mindful movement, you become more in tune with your body's position, center of gravity, and how it moves in space. This increased body awareness can positively impact your balance.
Coordination and control: Many Pilates exercises involve complex movements that require coordination and control of multiple muscle groups simultaneously. By practicing these exercises regularly, you can enhance your neuromuscular coordination, which can translate into improved balance and stability.
Flexibility and mobility: Pilates incorporates stretches and exercises that promote flexibility and joint mobility. Having a good range of motion in your joints, especially in the hips, spine, and ankles, can enhance your ability to make adjustments and maintain balance.
Mypilatesflow Lessons
It is for all the above reasons that I believe it is paramount to include weekly balance exercises into our lessons together.
Here are some effective balance exercises you can do at home:
Single-Leg Stance: Stand tall and lift one foot off the ground, balancing on the other leg. Hold the position for 30 seconds to 1 minute, then switch legs. To make it more challenging, close your eyes or stand on a folded towel or pillow.
Heel-to-Toe Walk: Imagine you are walking on a tightrope. Place one foot in front of the other, touching your heel to the toe of the opposite foot with each step. Take 10 to 15 steps forward and then backward.
Side Leg Lifts: Stand next to a counter or sturdy chair for support. Lift one leg out to the side, keeping it straight, and hold for a few seconds. Slowly lower it back down and repeat 10 to 15 times on each leg.
Clock Reach: Stand on one leg and imagine you're at the center of a clock. Reach your arms out like the hands of a clock and try to touch the numbers around you, maintaining your balance. Aim to reach 12, 3, 6, and 9 o'clock positions, and then switch legs.
Single-Leg Deadlift: Stand with feet hip-width apart and shift your weight onto one leg. Hinge forward at the hips, extending the opposite leg straight behind you while lowering your upper body parallel to the floor. Keep your back straight and engage your core. Return to the starting position and repeat 10 to 15 times on each leg.
Happy Sunday All and Happy July!