(6/2025) No matter what, age catches up with all of us. As we age balance becomes more important to our overall health. Around the age of 35 our balance begins to change at a very slow rate and we may not notice it until we get older. I’m not saying we will stumble and fall or are not be able to walk a straight line, but ever so slightly we lose a little more stability as we age. I have written about balance and aging before but I believe it is important to have a reminder. We have heard so many facts about what we should be doing to improve or maintain our health but sometimes we need to hear them again.

It is never too late to start working on keeping and improving our balance so hopefully you won't fall or if you do, your muscles will be in good shape and the healing process may be a little shorter. Strength training, yoga, t'ai chi and stretching are great ways to work on balance as well as keeping our muscles strong. One simple way to keep our balance in top shape is to stand on one foot while washing dishes or waiting in the checkout line at the store. You don’t have to raise your foot very high to engage the stabilization muscles on the leg you are standing on to strengthen them and your core muscles. Tighten your core muscles as you walk around or even as you sit. Working on and keeping a strong core will help with balance as well as helping the rest of your body stay in the best shape possible. Stepping up and down on a stair or a sidewalk curb is also a great way to work on balance. This will strengthen your legs, core and feet muscles and give you practice going up and down which is where many falls occur. Keeping your leg muscles in good shape help you get up and down in a chair, go up and down stairs as well as being able to keep going for those walks many people enjoy. Walking is not only good for cardio but also for lungs and overall health.

Many people cannot run, ride a bike or do other more strenuous activities but most of us can walk and that is all we need. Don’t wait until you are not able to go for a walk and wish you could. I remember my grandmother saying "if I could only walk better". She had trouble with her knees and didn’t keep them moving. After a while she just couldn’t walk well enough to go for a walk. She even had trouble just walking around the house. I see many people having trouble walking on uneven sidewalks or ground at outside events. This keeps some people from enjoying time with their friends and family just because they have trouble walking. Don’t wait until you have fallen and injured yourself to start working on improving your balance. Start today with a short walk and work your way up. Challenging yourself to adding five minutes every few days will help you increase your time and distance till you reach your goal. If you have ever had an injury you know it takes time to recuperate and it takes time to increase your walking distance, speed and time.

Another simple way to strengthen leg muscles is to sit on the couch or chair while watching TV and pump your leg up and down and back and forth like you are pressing on the gas and brake peddle of your car. This motion will work the quadricep and hamstring muscles as well as the muscles around your knee. It doesn't seem like much but you will feel it the next day. Doing this simple movement a few times a week will strengthen your leg muscles and keep them in good shape to help your balance.

Don't give up, keep moving forward and get back to the best strength and condition you can. There is always a safe way to exercise and work on what is challenging your health. If you have any questions about getting started just call me at 717-334-6009 and remember to Keep Moving.