I have recently been thinking about the whirlwind of modern life. Today, I offer three balance hacks for the overwhelmed.
I have work deadlines, family obligations, and a relentless stream of incoming information.
I exercise for an hour or more daily, write blogs, and study Japanese and Italian languages.
A shout-out to my friend Jamie. He always reminds me of the critical importance of balance in avoiding traumatic falls.
So, where can I find time to focus on balance and coordination?
Today, I briefly examine just how dangerous falls can be.
We’ll then turn to some balance exercise ideas that you can incorporate into your day.
Falls, Broken Hips, and Morbidity
Here are some of the reasons we all should optimize balance.
We need good balance and coordination to perform upright activities safely:
- walking
- rising from a chair
- sitting down
- climbing stairs
- reaching for a dish in the cupboard
Scary Fall Numbers
This American statistic is frightening:
Falls among adults 65 and older resulted in more than 38,000 deaths annually.
This number makes traumatic falls the leading cause of injury death.
In 2021, emergency departments had nearly 3 million visits for older adult falls.
Falls threaten the health and well-being of older adults and can drop their ability to remain independent.
How I Fit Balance Exercises Into A Busy Day
Fortunately, falls are not inevitable as we age.
Let’s look at proven ways to reduce your risk of a traumatic fall.
- Sit-to-Stand. Using a sturdy chair, rise from a sitting position with your arms crossed. Return to the seated position and repeat the process ten times. I use this technique to strengthen my legs and core muscles. Trust me, it is not fun two days after a leg workout.
- Single-leg stance. Stand with your hands at your sides. Bend your left knee and raise your foot several inches off the floor while you balance on your right leg. I do this exercise in the grocery store line, trying to maintain the position for up to 30 seconds.
3. Heel raises: Lift your heels while you stand with your arms dangling at your sides. Try to avoid rolling your ankles outward or inward. Lower your heels to the floor as you maintain good posture. Repeat for ten repetitions.
For the single-leg and heel raise exercises, feel free to stand near a table or counter for support.
And if any of these exercises put you at risk of falling, stop. Then, look for a physical therapist or other specialist to help you improve your balance.
Get an email whenever Dr. Michael Hunter publishes.
drmichaelhunter.medium.com
Thank you for reading “Balance Hacks for the Overwhelmed.“
