Strength and balance are essential components of health and the key to independent
living. As we progress through life from adulthood to our twilight years, our bodies undergo
significant changes. From wrinkles on the surface of our skin to changes deep within
our bones, such as the loss of bone density, these transformations are inevitable.
However, just like how wearing sunscreen can protect our skin from damage to keep
it looking younger, there are strategies that can also be adopted to maintain our
physical health and unlock vitality.
Strength and Balance: The Keys to a Flourishing Existence
The everyday acts of getting up from a chair, walking down stairs, and
navigating a crowded place are often taken for granted in our youth. But as we age,
and strength and balance deteriorate, these once effortless tasks can quickly
become significant challenges.
If you are a younger person reading this, take a moment to imagine getting up from a
chair wearing a backpack that weighs over half your bodyweight, or imagine walking
around on a balance beam all day. This would certainly make the day more
challenging, tiring, and even more dangerous. This is reality for many older adults,
and perhaps even more impactful, is the sense of fear that often comes with this
loss of mobility and increased fragility.
The repercussions of neglecting strength and balance are significant:
● Diminished quality of life
● Increased risk of falls and fractures
● Loss of independence
● Deteriorating health
But the good news is that it doesn’t have to be this way.
With the right approach, we can slow the impacts of ageing to maintain our strength,
balance, and vitality well into our senior years. And the best time to start is now!
A Simple Solution
Strength Training is for Everyone!
Strength training is suitable for all ages, but it can be a life altering intervention for
older adults. Through the use of resistance, such as body weight, resistance bands,
or free-weights, older adults can build muscle mass, improve strength and power,
and increase bone density. But the benefits don’t stop there. Cardiovascular health,
metabolic health, mental well being and countless other facets of health can all be
enhanced through this simple intervention. Critically, it can improve our ability to
navigate normal daily activities with greater ease and confidence.
Finding Balance
Adequate balance allows us to navigate the world and participate in life's meaningful
moments such as strolling through the park or playing with grandchildren. Without
balance, even the most simple task can become a hazard. Incorporating exercises
that challenge our balance, such as standing on one leg, walking heel-to-toe, or even
practising tai chi, can improve our stability, coordination, and ability to quickly react
to a changing environment.
Putting It Into Practice
So how can older adults incorporate strength and balance training into their lives and
unlock the many benefits it provides. The answer is simple:
1. Start now! The best time to plant a tree was 20 years ago, the next best time
is now! Don’t delay, start making steps towards ensuring an active future.
2. Consult with a healthcare professional who can create a tailored exercise
program based on your individual needs and goals.
3. Begin slowly and gradually increase intensity as you progress.
4. Incorporate a range of exercises that target different muscle groups and
aspects of balance
5. Stay consistent. This is a marathon, not a sprint. Small changes over months,
years, and decades will add up.
Looking to get on top of your health and mobility?
Give us a call to enquire about physiotherapy or our Strength and Balance Class.