Read More at Sixty and Me
[[{“value”:”
Exercise. Walking. Water Aerobics. Yoga. Good nutrition. Getting enough sleep. Managing stress. Hydration. All of these are important. The #1 concept that holds them all together is balance.
In my work with adults aged 55–85,
I’ve learned that to stay fit and active as we age, we need to focus on balance
in three areas:
Balanced
joint alignment,
Balance
while we’re in motion,
Balanced
lifestyle.
Let’s cover some simple, practical
tips to maintain balance in all three areas.
Balance Your Joints
Some people believe that arthritis,
joint pain, and stooped posture are unavoidable, non-negotiable parts of aging.
While it’s true that our bodies eventually slow down, and we go through some
life situations we cannot change, we don’t have to experience pain and limited
motion.
In many cases, it’s the uneven wear
and tear on joints that causes pain. For example, if your feet pronate
(collapse on the inner arch) too much, your knees or low back may hurt. By aligning your feet with better
muscular balance
side to side and top to bottom, you can avoid this pain.
I’ve also seen many older adults who
are in excellent cardiovascular condition, but have stooped posture and pain in
their knees, hips, backs, and necks. These adults have often been endurance
athletes, with a lifelong love and commitment to bike riding, running, hiking,
or cardio machines at the gym.
While these activities are wonderful
for overall health, energy, immunity, and mood, they involve repetitive motions.
Without cross-training and stretching, the same muscles get used for hours
every day. The neglected muscles complain, and the imbalanced muscle effort
puts imbalanced strain on the joints.
Yoga, Pilates, tai chi, and other mindful movement practices bring awareness to our posture. They help us see where we are tight and weak. We have to stretch out the tight places to reduce the uneven forces on our joints.
In my work as a yoga therapist, I help
people stretch the tight places and strengthen the weak ones to improve posture, align their joints, and
reduce pain.
There are many exercises you can do to
overcome poor joint alignment: Rounded Shoulders, Stiff Upper Back, Forward Head and Stiff
Neck, Stop Walking Like an Old Lady.
Balance Your Balance
It’s no secret that maintaining
balance and staying upright are crucial to keeping fit and active as we age.
One fall can be a huge setback, especially if we break a bone or have another
serious injury.
When I talk to many potential clients,
they often say, “I can’t balance at all,” or “My balance is terrible.” (Once
they become my clients, they learn to speak and act proactively about their balance!)
I have a big gripe with one part of
senior fitness programming. The balance exercises are often too still. I’ve
never heard of anyone falling while standing on one foot and touching the wall.
People usually fall when they are
already in motion – walking, going down stairs, or stepping over an obstacle.
To maintain and improve our balance, we’ve got to practice dynamic balance, in motion!
We also need to balance
in multiple directions,
including forward, backward, right, left, and while in rotation.
Balance Your Lifestyle
Even if you have the best intentions
to exercise, align your joints, and practice balance every day, it’s incredibly
difficult without a holistic approach. If you’re not sleeping well, eating
well, or managing stress, even simple activities you need to do will feel a lot
harder!
That’s why in my very first
conversation with a potential client, I ask them how well they are sleeping,
hydrating, digesting, and managing stress. In their first week with me, we
track sleep, hydration, fruits and vegetables, and activities that bring them
joy and peace.
These foundational health habits are
the keys to a balanced lifestyle and must be in place to support gains in
flexibility, strength, and stamina. A balanced lifestyle is also absolutely
necessary for healthy bones.
To get you started, here are a few
free resources:
Two Most Important Vitamins for Healthy Aging (and You’ve Never Heard of Them)
How I Improved Insomnia with Meditation and Yoga Lifestyle
Calmer This Year Free
Meditation Training
Let’s Have a Conversation:
What is your weakest point of balance?
What do you do to overcome that weakness? What exercises of lifestyle changes
have you adapted? Which ones do you the most good? Please leave a comment
below.
“}]]