The importance of function, or more specifically, the ability to function must truly be the most important of all the benefits of exercise. A vast percentage of the major indicators of physical ageing can be countered by an effective exercise program. Balance, strength and fall prevention all form an integral part of such a program.
This balance program exists to combat the fall cycle. Weakness and incorrect prevention training lead to a fall, which increases the chance of suffering from further falls. Couple this with osteoporosis and low bone mineral density caused by a lack of weight bearing exercise and the situation becomes even more grim. Statistics show that the rates of premature death are greatly elevated following a broken hip caused by a fall. Why? Because exercise stops and the body shuts down. The aim of this blog post is to break the fall cycle – before it even begins.
To maintain balance there are two factors to consider. The first is the base of support, the size of the foundation holding your body up, your feet. The further apart your feet, the bigger the base of support, the better your balance. The second factor is your centre of gravity – the vertical line running through the middle of your body. As long as your centre of gravity falls within your base of support you can maintain an upright stance. If it leaves your base of support, to prevent falling you must bring it back by either increasing the base of support or moving your centre of gravity back inside.
Bearing this in mind it is easy to appreciate how much of an issue falls are – when considering that walking is in fact a series of controlled falls.
The information we receive from our muscles which tells us where we are is termed ‘proprioception’. Proprioception contributes 60% of the information we need for balance. Visual and vestibular information go halves with the other 40%, 20% each. This ratio changes with age, with more dependence on proprioceptive information. It makes sense to improve this feedback. If you have problems with you vision, see an optometrist, if you have problems with your vestibular system, see an ear nose and throat specialist. If your proprioception is at fault, this is the information you need to correct this fault, improve your balance, and reduce your chance of falls.
Balance and fall prevention program:
- Stand with your feet together, eyes forward and hands by sides (15 seconds).
- Stay in the same position, though close your eyes (15 seconds).
- Keeping your eyes closed, begin turning your head slowly in a circular motion, as if reading the numbers of a clock in front of your face (15 seconds).
- Complete these same three steps while standing with one foot in front of the other (the heel of one foot should be touching the toes of the other foot).
- Complete these same three steps while standing on one leg (complete for both legs).
These stages complete a static balance program, which should be completed every day and will take less than five minutes. Progress only to the level that is challenging though achievable.
This balance work must be coupled with a generalised exercise program – with the squat being an integral part of this program.
