Aging Well is a Balancing Act

For Healthy TransitionsOctober 13, 2014Jill Stein, Northwestern Medicine Osher Center for Integrative Medicine

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• Changes in both the body (losing lean muscle mass and quick twitch fibers) and the brain make balance more challenging as we age.

• Balance changes become more pronounced when we are less active. Once people retire, they tend to become more sedentary.

Aging Well is a Balancing Act

Why does balance change as we age?

From an Exercise Perspective

• The more compromised our balance, the more likely we are to fall.

• Falls can result in injuries such as broken bones.

• The more people fall, the less confident they are in their movements, as a result they move even less. Less movement increases the fall risk further as muscles weaken.

What are the risks?

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• Medication – side effects. • Medication – interactions with other

medications• Blood pressure/Hydration• Medical Conditions (MS, Parkinson’s,

Vertigo, Migraine, Neuropathy)• Loss of vision or incorrect corrective

lens prescriptions• Balance disorders

Aging Well is a Balancing Act

What other factors effect balance?

From an Exercise Perspective

• Talk to your doctor; have a physical• Have your vision tested• Have your hearing tested• Once cleared, if you do not need

physical therapy, find an exercise program or trainer that has experience working with seniors

What can you do if concerned?

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• Posture – checking your alignment; finding new norms; creating new habits

• Muscle Strength and Stability – how these elements effect balance; what muscles are most important

Aging Well is a Balancing Act

Components of Balance

From an Exercise Perspective

• Exercises – which muscles to strengthen; what kind of exercise; sample exercises; creating a regular routine

• External Factors – footwear; floor surface; tripping hazards; factors outside

• Reducing Your Fall Risk

How To Improve Balance

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• Checking Your Alignment – plumb line; how to find it; what are the key components to remember

• Finding New Norms – look at yourself in the mirror; check reflection in windows

• Creating New Habits - leave yourself notes; ask others for feedback; find focal points

Aging Well is a Balancing Act

Components of Balance: Posture

From an Exercise Perspective

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• How Muscle Strength and Stability Effect Balance – strong muscles hold bones and joints in place better, creating stability

• What Muscles Are Most Important – large legs muscles; core muscles: abdominals, back, pelvic floor; hip stabilizers

Aging Well is a Balancing Act

Components of Balance:Muscle Strength and Stability

From an Exercise Perspective

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• Which Muscles to Strengthen – legs, abdominals, back and pelvic floor, glutes, hips, upper/mid-back, arms, shoulders, chest

• What Kind of Exercise – using coordination (Aerobics or Dance – Nia, Zumba Gold); using the core (Pilates); using strength training (Strength and Balance, Total Body Resistance Training); using standing balance (Tai Chi, Yoga, Strength and Balance)

• Sample Exercises – standing balance, squats (dynamic/stationary), lunges, bridges, rows, push ups, belly hugs, spinal movements

• Create a Routine – set a schedule; use a calendar; short terms and long term goals

Aging Well is a Balancing Act

How To Improve Balance:Exercises

From an Exercise Perspective

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• Footwear – make sure they fit; Do they stay on your feet? What kind of surface will you be wearing them on? What kind of activity?

• Floor Surface – carpet, wood floor or tile; transitions from one surface to another

• Tripping Hazards – area rugs, cords, pets, shoes, toes• Factors Outside – weather (ice, slush, puddles); pot holes, uneven

sidewalks, curbs, people, dogs

Aging Well is a Balancing Act

How To Improve Balance:External Factors

From an Exercise Perspective

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• Take care of your health• Posture, look ahead• Get stronger and more stable; move and exercise• Pay attention to your environment• Watch tripping hazards

Aging Well is a Balancing Act

How To Improve Balance:Reducing Your Fall Risk

From an Exercise Perspective

Key FactsAging Well is a Balancing Act - Health, Posture, Muscle Strength and Stability, Exercise, External Factors

Questions?Aging Well is a Balancing Act

ResourcesAging Well is a Balancing Act - Group Classes at Northwestern Hospital - Fall Session. Not Too Late To Register. - Winter Registration Opens Monday, October 27th

- To Register Call: 312-926-8400; classes.nmh.org/listing/all

Thank YouAging Well is a Balancing Act