The Benefits of BalanceFor All Ages

For Healthy TransitionsJuly 28, 2014Jill Stein, Northwestern Medicine Osher Center for Integrative Medicine

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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

The Benefits of Balance

Components of Balance

For All Ages

• Exercises – which muscles to strengthen; sample exercises; creating a 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

The Benefits of Balance

Components of Balance: Posture

For All Ages

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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

The Benefits of Balance

Components of Balance:Muscle Strength and Stability

For All Ages

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• Which Muscles to Strengthen – all major muscles; legs, abdominals, back and pelvic floor, upper/mid-back, arms, shoulders, chest

• Sample Exercises – squats, lunges, rows, push ups, belly hugs, spinal movements

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

The Benefits of Balance

How To Improve Balance:Exercises

For All Ages

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• Footwear – make sure they fit; do they stay on your feet?

• Floor Surface – carpet, wood floor or tile

• Tripping Hazards – area rugs, cords, pets, shoes, toes

• Factors Outside – weather; pot holes, curbs, people, dogs

The Benefits of Balance

How To Improve Balance:External Factors

For All Ages

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• Be thoughtful about your choices• Posture, look ahead• Get stronger and more stable;

exercise• Pay attention to your environment• Watch tripping hazards

The Benefits of Balance

How To Improve Balance:Reducing Your Fall Risk

For All Ages

Key FactsBenefits of Balance - Posture, Muscle Strength and Stability, Exercise, External Factors

Questions?Benefits of Balance

ResourcesBenefits of Balance - Group Classes at Northwestern Hospital - Summer Session. Not Too Late To Register. - Fall Registration Opens Monday, August 4th

- To Register Call: 312-926-8400

Thank YouBenefits of Balance