Baby Boomer Health – Balance

Welcome to this weeks edition of Baby Boomer Health – Balance

Show Notes:

How is your balance.  According to a recent NY Times article it naturally gets worse after age 20.  As we get older it is the cause of many falls, some fatal.

Test yourself by:
    Standing straight, in flat closed shoes, with arms folded across your chest.
    Raise one leg bending it back at a 45 degree angle
    Start the stopwatch and close your eyes
    Stop the stopwatch if you
        Uncross your arms
        Tilt sideways over 45 degrees
        Move the leg you are standing on
        Touch the raise leg to the floor
    Now try is on the other leg and time it
   
Compare your results to these standards which are considered to be the norm.
    20 – 49 years old – 24 -28 seconds
    50 – 59 years old – 21 seconds
    60 – 69 years old – 10 seconds
    70 – 79 years old – 4 seconds
    80 + years old – most cannot do it at all
   
If you are over 50 years old your goal should be the 20 – 49 years old times.

There are ways to increase your balance and you can do this at home.
Exercise #1:
    Stand with feet shoulder width apart and arms straight out in front
    Lift one leg behind and bend knee at 45 degrees
    Hold that position for 5 seconds or longer
    Repeat 5 times and then switch legs
    After you have improved; do this with your eyes closed

Exercise #2
    Sit straight up in a chair – do not lean back
    Cross your arms
    Stand up straight and sit down again as quickly as possible without using your arms
    Repeat 3 times and build to 10 times
   
Exercise #3
    Heel-to-toe walking
    Best on firm uncarpeted floor
    Tighten stomach muscles and tuck in chin
    Place one foot directly in front of the other such that the heel of one touches the toes of the other
    Walk 10 feet or more
    Repeat twice a day
   
Exercise #4
    Walk on your toes
    Walk on your heels
    Strengthens your ankles
   
Exercise #5
    Side stepping
    Facing a wall
    Step one foot sideways and bring the other foot to it
    Repeat 10 times in each direction
    After you master this
    Step one leg behind the other and then sidestep the first leg behind the second still facing the wall
    Do this 10 times in each direction
   
Exercise #6
    Take up Tai Chi
   
It becomes increasingly important of all of us to maintain our balance as we get older.  Use these exercises to train your body to balance better.