John Fodor’s Health Corner

This is the 4^th and final follow-up to A Well-Rounded Exercise Program, posted on October 24, 2007. That posting gave a general overview of a well-rounded exercise program. The previous follow-up postings included one on warm up and stretching exercises, one on endurance exercises and one on strength exercises.

This posting on balance exercises relates somewhat to Falls Can Kill You, which was posted on 11/1/07. In that posting it was pointed out that muscle weakness, poor balance and lack of flexibility are some of the things that make people prone to falls. It was also noted that falls can lead to serious health problems, such as hip fractures and head trauma and that falls are the sixth leading cause of death among people over 65.

It follows, then, that one way to help prevent falls and avoid disabilities that may result from falling is to do balance exercises. These exercises will help build leg muscles and increases flexibility in your lower body. Most of them can be done easily in the home without any special equipment.

Before getting into specific balance exercises, here are some suggested guidelines from the National Institutes for Health. <http://nihseniorhealth.gov/exercise/ balanceexercises/01.html>

· You may need to start out your balance exercises by holding on to a chair or table Hold onto a table or chair for balance with only one hand. As you progress, try holding on with only one fingertip.

· As you become steadier and more confident, do the exercises without holding on at all. You might want to have someone watch you the first few times in case you lose your balance.

· If you are very steady on your feet, move on to doing the exercises using no hands then with your eyes closed. Again, have someone stand close by in case you become unsteady.

Using the above guidelines, try the following balance exercises,

Side Leg Raises that strengthen muscles at sides of the hips and thighs. Stand straight, directly behind a table or chair with your feet slightly apart.

1. Hold table or chair for balance.
2. Slowly lift one leg to side, 6 to 12 inches out to the side. Keep your back and both legs straight. Don’t point your toes downward – keep them facing forward. Hold position.
3. Slowly lower leg. Repeat with other leg.
4. Keep back and knees straight throughout exercise.
5. Alternate legs until you repeat exercise 8 to 15 times with each leg.
6. Rest. Do another set of 8 to 15 alternating repetitions.

Hip Flexion for strengthening thigh and hip muscles. As you progress, you can increase resistance by adding ankle weights.

1. Stand straight; hold onto a table or chair for balance.

2. Slowly bend one knee toward chest, without bending waist or hips.

3. Hold position for 1 second.

4. Slowly lower leg all the way down. Pause.

5. Repeat with other leg.

6. Alternate legs until you have done 8 to 15 repetitions with each leg.

7. Rest; then do another set of 8 to 15 alternating repetitions.

Hip Extension for strengthening buttock and lower-back muscles. As you progress, you can increase resistance by adding ankle weights.

1. Stand 12 to 18 inches from a table or chair, feet slightly apart.

2. Bend forward at hips at about 45-degree angle; hold onto a table or chair for balance.

3. Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward.
4. Hold position for 1 second.
5. Slowly lower leg. Pause.
6. Repeat with other leg.
7. Alternate legs until you have done 8 to 15 repetitions with each leg.
8. Rest; then do another set of 8 to 15 alternating repetitions.

The following are additional balance exercises you can do almost anytime and anywhere. When you first try these, have something sturdy to hold onto in case you start to lose your balance.

• Walk heel-to-toe. Position your heel just in front of the toes of the opposite foot each time you take a step. Your heel and toes should touch or almost touch.
• Stand on one foot on one foot than on another (This could be done at home or while waiting in line at the grocery store or at the bus stop).
• From time to time check your progress by standing on one foot for as long as you can. Then do the same thing on the other foot.

Whenever possible, try to incorporate these balance exercises into your strength training sessions. As with other strength exercises, don’t do the same exercises two days in a row. Give your muscles a chance to rest.

If you haven’t already done so, start your exercise program today. For maximum benefit, include each of the components of a well-rounded exercise program: (1) The warm-up and stretching phase, (2) Endurance exercises, (3) Strength exercises and (4) Balance exercises.

A word of Caution!

If you have been relatively inactive or have a chronic health condition, check with your Doctor before you start your exercise program to see if there should be any restrictions.