How can I maintain my balance?

As my son and I discussed how rapidly we lose our balance as we age, I asked how he maintained balance. He both told and showed me how he would stand while putting on socks and shoes. A week ago Kelly, one of the Group Power instructors, told of her mother’s inability to put on underwear without sitting down.  Kelly then had the class lift one leg, like a dog, and then extend that leg to the side. After a number of repetitions we switched legs.

Ideally (especially at home) we should stand between two chairs or other support with our hands just above the support so we can build confidence and balance safely without the fear of falling. We will have an introduction of a leg lift “clock” during our next class.

The “Clock” choreography has a total of 48 counts:

  1. Rt ft up, extend ahead, hold, down in front⁴.
  2. Rt ft up, hold, return, down⁸.
  3. Rt ft up, extend to side, hold, down on side⁴.
  4. Rt ft up, hold, return, down⁸.
  5. Rt ft up, extend to rear, hold, down in rear⁴.
  6. Rt ft up, hold, return, down⁸.
  7. Lt ft up, hold, extend to rear, down⁴.
  8. Lt ft up, hold, return, down⁸.
  9. Continue with left foot up and back etc. for full clock.

Let’s work at this until we can do the full clock without touching the supports.  See Ya in class!

 


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About Vic

As a retired Commercial/Missionary pilot and administrator, I started taking SilverSneakers® classes in 2007. Although I had kept up minimal jogging and biking, I had little lean body mass and extra fat, so I started lifting weights and joined a Group Power barbell class. Later I was challenged to use free weights for heavier lifting and body weight exercises for flexibility and functional fitness. The SilverSneakers® Coordinator asked if I would train to teach the class. Little did I realize that it would take almost a year, four classes, a practical evaluation, plus an on-line 100 question test, to complete the certification. I am still impressed with the research and years of practical experience that has gone into the SilverSneakers® model.
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2 Responses to How can I maintain my balance?

  1. jmdickey says:

    This is quite hard initially – watch the feet and legs as you learn it.

  2. Vic says:

    Regular exercise improves balance in seniors who have arthritis of the knee. Both aerobic and weight training improved balance in a 1-1/2 year study, while the non-exercising control group saw their balance deteriorate. (Journal of American Geriatrics Society, 2000, 48 (2), 131)

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