Balance is a skill that we take for granted when we’re young, but with the aging process it becomes increasingly important hence the necessity to train it.
Numerous neurological processes start slowing down while we age, considerably diminishing our balance ability, and increasing the chances of falling. In a population that usually has lower bone density levels (osteopenia or osteoporosis), the consequences of a fall can be devastating.
As any other physical skill (strength, speed, endurance, etc), balance can be improved through training and should be incorporated into any older adult training program. The American College of Sports Medicine (ACSM) recommends performing neuromotor exercises 2-3x/wk.
We like to go beyond that and give our older clients some of these exercises as homework, to be done most days of the week, if not daily. They don’t take much time, do not require any equipment and are not extraneous, so it’s easy to insert them in the daily routine. We tell our clients that training balance is as important as brushing our teeth.
Also, it’s important to remember that we are as strong as our weakest link. Therefore, our balance will only be as good as our core and lower body strength will allow it to be. So besides balance, strength and power exercises - appropriate to everyone’s age and/or fitness levels, of course - should be a part of every older adult’s routine.
As the saying goes: if we don’t use it, we lose it. So challenging our balance on a daily basis is the best way to keep it sharp.
Willian Alba
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