Balance is important as we age

Aerobic exercise (cardiorespiratory) and upper body strength exercises are the primary components of my fitness program, along with two others -- stretching and balance. These four exercise groups comprise my ‘fitness program’ and they are made up of nine individual exercises. Balance is one of them and is important particularly as we get older, a category I qualify for at age 92.

Balance has been a part of my fitness program for many decades, although until recently I didn’t label it as a specific ‘balance’ exercise. I included balance with the quad stretch and ball exercise. So, each of those two exercises on my list of nine include balance and the benefit it provides along with their own specific benefit. The two are marked ‘balance’ on my 9/30/24 stick drawing list of nine exercises.

These two exercises -- quad stretch and exercise ball -- require a high degree of balance. The quad stretch requires lifting one foot up and back. Then I reach behind and grab that foot or ankle with my hand and pull my foot up so it touches my behind. I hold the stretch for at least 30 seconds. I’m able to feel the muscles stretch in my front thigh.

Balance is necessary in my version of the quad stretch because I don’t hold onto the wall or chair or anything -- I balance standing alone on one foot while holding my other leg up behind me. And to make it more difficult for myself I’ve taken off the shoe that is being lifted so my shoeless foot touches my behind. More stretch required for that!

The ability to have good balance is not often talked about. It’s very important as we age and is something that is so easy to do and develop.

I balance standing alone on one foot while holding my other leg up behind me. And to make it more difficult for myself I’ve taken off the shoe that is being lifted so my shoeless foot touches my behind. More stretch required for that!

The other balance exercise uses the ball. I sit on the ball, put my hands behind my head and do twenty sit-ups. Then I stretch back so my body and head are about level. I drop my head down a bit and rotate my head and hands, and my entire upper body, from side to side. There is balance required in all of this. When I do it a couple of times, I can feel my spine make a couple of pops or clicks. My face, ears, and head feel like they’re being flooded and there’s a mild tingling all over my face and head. It feels good!

Experts say the ability to balance on one foot is often lost as people age and this makes them prone to falls and injury. They also say good balance is a predictor of longevity and a key indicator of overall health.

The experts explain that the unstable exercise ball or standing on one foot during the quad stretch requires the central nervous system to do many complex processes that must be sent to the muscles instantly to keep me from falling over.  If the system isn’t healthy and fast it’s an indication that general health is not good. I’ve found that balancing on one foot is a skill that improves with practice so waiting until you you’re good at it before deciding on your health and longevity issues might be a good idea!

The ability to have good balance is not often talked about. It’s very important as we age and is something that is so easy to do and develop. I’ve been doing my version of the quad stretch and ball exercise regularly for decades and are two of the exercises I particularly enjoy!

I sit on the ball, put my hands behind my head and do twenty sit-ups. Then I stretch back so my body and head are about level. I drop my head down a bit and rotate my head and hands, and my entire upper body, from side to side.