B is for Balance

Simple, Practical, Science-Based Tips for a Long Healthy Life

On a recent 3-week trip, I overheard a woman say, “I wish there was something I could do to improve my balance.” At a time in life when many older adults can afford to travel and have the time do so, they worry about poor balance and reduced agility leading to falls. So, today’s post is B is for Balance.

“The research is clear. As we age, our risk of falling, and the health impact of fall injuries, increase. By age 65, falling is the #1 cause of injury, sending 3 million to the emergency room annually in the US,” says Chris Cinnamon, author of a new book, Tai Chi for Balance, Chris is founder and instructor at Chicago Tai Chi and I’ve talked to him about all the health benefits of Tai Chi in a previous post.

Each year, millions of older adults fall. According to the Centers for Disease Control and Prevention, more than one out of four older people fall each year and falls cause serious injuries such as broken bones or a head injury. The best advice, “don’t fall.” But how do we do that?

As we age, we need to pay attention to agility, balance, and flexibility. We know the words, but to clarify, Dr. Bob Murray, co-author of Food & Fitness After 50, defines agility as our “capacity to change directions easily, quickly, and accurately, as we sometimes need to do to avoid falling.” Balance is the ability to remain upright and steady. And flexibility is “the ability to bend and stretch without restriction or pain.” All these physical abilities help us stay active, which in turn improves our quality of life.

But, getting back to my travel mate’s concern, what can be done about it? Practicing Tai Chi may just be the perfect answer. Tai Chi not only improves balance but also helps strengthen muscles. Diminishing muscle mass and strength is another contributor to poor balance and risk for falls.

“Tai Chi differs in important respects from most exercise programs. It’s low impact, so it doesn’t pound the joints. It works the whole body, muscles— bones, joints, and cardiovascular system. It exercises the nervous system, including the brain. Plus, it’s relaxing and fun,” says Cinnamon.

What Does It Mean For You?

• Falls are a serious risk as we age. To minimize that risk, we need make changes, including incorporating exercises that strengthen our legs and hips, improve our posture, and help us become more aware of our bodies. Tai Chi is a great example of that kind of exercise.
• Inactive older adults are especially at risk for falls. Starting with gentle, low-impact exercises like Tai Chi is a great way to get moving and increase physical activity.
• Finding a qualified instructor will help you get started safely. You can search in your local area, such as the YMCA. Many options are available online too.

Cinnamon adds, “”I’ve taught Tai Chi for Balance to thousands of older adults. People progress through training and have improved posture, gait, and stability. Confidence replaces fear of falling. It’s a joy to watch.”

Up next? A is for Anti-Aging. To be clear, anti-aging is a term we don’t especially like, but something we are asked about all of the time!

Our A to Z Blog offers quick reads (under 2 minutes) on topics of most interest to you. We hope to provide clear, concise, and evidence-based information to help you on your journey to optimal aging. Click here to subscribe to the blog and check out our book, Food & Fitness After 50.