Find Your Balance 5 Exercises to Improve Balance Though we may not always think about it, balance is essential to just about everything we do in our daily routines. From simply getting out of bed, leaning over to tie our shoes, or even walking to the mailbox, we need good balance to keep ourselves steady while performing normal tasks. Know why balance is important.
These exercises help with balance. Balance training involves exercises to strengthen the muscles that help keep you upright and improve stability. These types of exercises can be done as often as you like or even every day. Consider trying the following exercises: • Standing with your weight on one leg and raising the other leg to the side or behind you. • Putting one heel right in front of the other foot, as if you were walking a tightrope. • Standing up and sitting down from a chair without using your hands. • Walking while alternating knee lifts with each step. • Stretching and gentle movement as part of yoga or tai chi. Balance is essential to living
Balance is the ability to control your body’s position, whether stationary or moving. It is a key component of fitness that many people neglect while developing their fitness regimen. Balance training is a great way to help your body recognize where it is and control movements in a given space. When the body knows where its limbs are in space — known as proprioception — it is able to produce smooth, controlled movements with fewer risks of injuries. Reaction time and agility are also improved with balance training. The body learns how to quickly correct itself but not overcompensate and has the ability to quickly change direction effectively and efficiently. Though balance training is important for everyone, it is especially important for those who have problems due to illness, weakness, or dizziness. It allows them to overcome stiffness or unsteadiness and to develop an awareness of body segments and how to align them.
a healthy, functional life. It’s important to incorporate balance training into your fitness regimen. That way you can decrease the risk of injuries and help move freely and confidently.
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Are You Getting Enough Shut-Eye?
There’s a persistent myth that the older we get, the less sleep we need. But by the time we reach our 20s, adults of every age need the same amount of shut-eye to stay healthy, alert, and functional. That’s 7–9 hours each night — and many of us aren’t getting it. Sleep is crucial for happiness and health, but researchers estimate that 40%–70% of seniors have chronic sleep issues. Even worse, as many as half of them may be going undiagnosed. There are two problems. First, our natural sleeping habits change with age. Second, the factors that create sleepless nights are more likely to affect us as the years pass. The older we get, the less melatonin we create — this is the hormone that regulates our sleep cycles. The part of our brain that controls our circadian rhythms also starts to deteriorate, affecting when we get (and don’t get) tired. Our sleep cycles shift, beckoning us to go to bed and rise earlier. Unfortunately, many people continue their late-night routines only to find themselves unable to sleep in the early morning, resulting in less sleep overall.
Many medical conditions also play a role. Sleep apnea and restless leg syndrome are more frequent among older adults. Seniors are also more likely to experience chronic pain, making it difficult to fall asleep. Meanwhile, heart problems, frequent urination, and other underlying conditions can leave us staring at the ceiling into the wee hours. So, what should you do if you’re not getting enough sleep? Start by telling your doctor about your sleeping problems. They’ll ask questions about your symptoms and habits and work to eliminate medical causes for insomnia or other sleep trouble. If your doctor cannot find a medical reason for your insufficient sleep, there are other steps you can take to improve your chances of getting a good night’s rest. “Sleep hygiene” works to promote sleep through environmental factors. Best practices include exercising during the day, sticking to a sleep schedule (even on weekends), and keeping your bedroom cool, dark, and comfortable. Avoid light-emitting devices (like your phone or TV) for a couple of hours before bed, and don’t stay in bed while you’re wide awake and tossing and turning. It can be frustrating to put so much effort into something that once came naturally, but the physical and mental health benefits of getting enough sleep are well worth it.
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