“And there are lives in the balance …” – Jackson Browne, 1986
The word “balance” is a polysemous, or rather a word which has multiple meanings. My quote for this week’s column uses the word balance in an unrelated meaning for my topic but I find it interesting nevertheless and encourage you to seek out the lyrics of the song by Jackson Browne, if interested. Moving forward …
From the time we arise each day we are in movement (some more than others) but I believe I can speak for most of us in saying that being able to move around without fear of falling is a very important issue.
As some of us of a certain age have learned, our physical balance changes over time. Where once we could literally “turn on a dime” to having to think before we move, it is critical to be mindful of these changes and work within them as we seek to improve our balance. Retaining mobility is a major health goal for the 50-and-over population.
Let’s look at some of the movements we can practice to assist us in keeping our balance on a daily basis. Some of these are movements I lead in my FlexAbility class that I teach and some are just ones that I practice at home. Here goes:
Use those kitchen counters!
They are sturdy and will give you the option to lean in if you need to do so. Simply stand sideways with your right hand lightly resting on the counter top. Keeping your right leg slightly bent (important!) slowly bend your left leg and lift keeping your foot flexed. Hold for a count of 10 or whatever you can do, then lower slowly. Repeat on the opposite side. As you practice this, try lifting your hand from the counter top and you will find that your legs are doing all the work.
Leg sweep
Stand up straight with your hands on your hips. Extend the right leg in front of you and lift slightly (12:00 position) so that you are standing on your left leg (you do not have to lift very high) and keeping that extended leg straight sweep it around to the 3:00 position and then the 6:00 position. Bring it back to 12:00. Repeat 10 times, then the opposite leg.
Modified squats
Again, you can do those at home with the added benefit of making your quadriceps stronger in the process! In yoga practice, the Warrior pose and the Sun Salutation are both excellent for building better balance, as is the Tree Pose.
We do all of these in my class which will begin again on Tuesday, Sept. 16, 9:30 a.m. at the Noblesville branch of the Hamilton East Public Library. There is no charge for the class but HEPL requires registration which you may obtain online at hamiltoneastpl.org.
I encourage you also to be mindful of walking while looking down at your phone – especially across parking lots! Not only will that practice affect your balance, but get ready for neck and shoulder problems which can arise from a constant downward focus.
Does that sound like a possible future column topic? You bet!
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.