“People are like bicycles. They can keep their balance as long as they keep moving.” – Albert Einstein in a letter to his son Eduard, Feb. 5, 1930
Faithful readers, you may recognize this quote as I have used it in a previous column topic about the importance of maintaining our balance and the repercussions if we do not.
That old saying “don’t lie down if you can sit, don’t sit if you can stand, don’t stand if you can walk” is a bit misleading since, of course, we must do all of those things in our daily living … lie down, sit, stand, and walk. However, we do get the meaning of it in that we must keep moving for our health and well-being, literally.
The professor was spot on with that whole theory of relativity thing, so let’s explore the meaning of his remark noted above.
The importance of balance and movement cannot be overemphasized for us particularly as we age. Changes in muscle strength and flexibility lead to issues with balance in our everyday movements. As early as your 30s evidence suggests that skeletal muscle mass and strength decline, with up to 50 percent of your mass lost by the time you are in your 70s. This loss of muscle mass is called sarcopenia, which negatively affects balance and increases the risk and fear of falling, especially as we age.1
Retaining mobility is a major health goal for the 50-and-over population. Years of physical inactivity can hinder blood circulation allowing the body to weaken mentally and physically. Increasing movement in a safe manner can enhance our ability to maintain balance. Remember how quickly you sprang up after falling as a child? Your strong bones, muscle tone, and flexibility enabled you to brush yourself off and keep on going!
Walking properly goes a long way in training our bodies to stay balanced and upright. Remembering to “look at the birds not the bugs” is important for good posture and balance. The body goes where the eye focuses. If you look down, you will go down.
I encourage my fitness class members to train themselves to walk properly, which most people do not. If you walk on the balls of your feet you will pitch your torso forward which can easily throw you off balance. If you place your heels down first (we have them for a reason!) your upper body will remain erect and your eyes will be focused forward, not down. Your body will be in alignment which will help you maintain your balance. NOTE: These suggestions may not be applicable for those who suffer from spinal, muscular, or skeletal issues.
Independence is something we all value – youth are eager to become independent, and mature adults are eager to stay independent. Broken bones from falls which can be prevented can limit mobility and lead to a host of other health issues. What can be done? Glad you asked! Check out my next column (Part 2) coming soon which will provide you with some real and simple options to increase your balance and flexibility!
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.