The Balance Within You

The Balance Within You  
(Balance in on the videos below for some great chair exercises!)

♦In 2010,  258,000 people were admitted for hip fractures caused by falls.
♦20-30% of women over 50 experience a spinal compression fracture in their life.  Most                              don’t even know it.  But the pain sure shows up!
♦If you experience a fall and fracture a hip you have a one in five chance of dying from complications.
♦If you lived alone before a hip fracture you have a one in three chance of going back home.

A fall can be devastating.  So do a little research and prevention, and GET ON AN EXERCISE PLAN.

IMPORTANT: BEFORE YOU EXERCISE GET A CHECK UP WITH YOUR HEALTH PROVIDER.  ANGINA OR CHEST PAIN IS A SERIOUS COMPLICATION TO EXERCISE ESPECIALLY IF YOU HAVE NOT BEEN WORKING OUT.  DO NOT START AN INTENSE WORK OUT, START WITH 5 MINUTES, YES 5 MINUTES. 

Most people do not realize how intricate balance really is.  Balance is a complex set of systems.  Some just think of it as weakness and then we fall, and then we fracture.  But it goes much deeper than this.  Balance is a “balanced” set of physiological functions.
It involves your eyes, your ears, your weight, your muscles, your arms, your legs, your abdomen, your strength.  It also heeds to any painful joints and muscle weaknesses.

The number one healthy entrance to aging with balance and with grace is preventions.
Osteoporosis is found on bone density scans.

What are your risk;

Age
chronic prednisone users
thyroid disease
family history
race and gender white and asian and female
smokers
low Vitamin D and poor calcium intake
sedentary life styles
alcohol

Things you can do to prevent falls and keep healthy going into middle age.
I always say exercise, strength training is just as useful.  Chair exercise sitting and standing can reduce your risk for falls.
Eye exercises.  These included picking a spot on the wall and focusing on it at you turn your head side to side, up and down.

All head exercises like shoulder shrugs, head spinning with your eyes open-go slow-caution dizziness.

The legs carry your weight.  If you knees and legs are weak you may easily slid out of the race of life.  Practice marching in place.  Practice getting up and down out of a chair, over and over again.  Getting out of chair takes great strength and balance and is one of the most noticeable problems of aging.  This is when you see yourself holding onto a table and rocking to get up.  RED flag- getting muscle building daily.

Eyes are in it to see.  But they also sense perception, depth, light and dark.  Get your eyes checked especially if you are a diabetic.  Wear proper glasses, skip the cheepees and go with the prescriptions every time.

Ears hear the words, sence the motion, feel the air, the wind, the noise, and cooporate in our balance.  Many people get vertigo or dizziness that is a result of changes in the middle ear.  I know it is hard to believe that all that dizziness is not something serious but I said “usually”  not always, so be sure you dont try to self treat it.

Nerve damage in your legs because of smoking, diabetes, or some kind of neuopathy can cause falls.  Again the best medicine is strengthen the very muscles that are causing you problems.  Check your feet and wear good shoes.  Get fitted for shoe inserts that are appropriate for you.

See some great exercises in these videos:

https://www.youtube.com/watch?v=07vLWCTbKUQ  great exercise video in a chair.

https://www.youtube.com/watch?v=j-GXnpMeN6Q   DONT DO THIS ONE ALONE!

https://www.youtube.com/watch?v=E696GThIOhc   vestibular (ear, dizziness, balance) exercises.

How about a class with some musical chairs?

And just one more island style:

For web page discriptions of exercise view these:
http://www.sitandbefit.org/exercise_for_dizziness_and_vertigo
http://www.uofmhealth.org/health-library/ug1239