The Balancing Act
Maintaining strength and flexibility for continued mobility and independence.
As we grow older, many of us will face mobility challenges at some point. The good news? Small steps today can lead to significant improvements tomorrow. While we can’t change aging, existing health conditions or family history, we can maximize our fitness, posture, coordination and stamina.
These factors play a huge role in preserving our physical abilities and staying independent as we age. Torrance Memorial Physician Network doctor Sushan Joshi, MD, board- certified in internal medicine, says maintaining strength and balance is much easier than trying to regain them after an injury or fall. Here he offers advice on some simple steps you can take today.
What Types of Activities Can Keep You on Your Feet?
Staying active doesn’t have to mean traditional exercise. Many everyday activities can keep your body strong and coordinated, including:
• Dancing: an enjoyable way to improve balance and coordination
• Household chores: vacuuming, mopping or gardening keep the body moving
• Playing with a pet: walking a dog or playing with a cat is physical activity that can also create real happiness
What Role Does Exercise Play in Preserving Balance?
Regular exercise is essential for maintaining balance and preventing falls. As we age, we naturally lose muscle mass—especially in the “type II fast-twitch muscle fibers,” which are needed for quick balance adjustments. This makes us more prone to falls. Strength training at least two days a week stimulates these fibers and improves balance.
Aerobic exercise such as walking or stationary cycling carried out three to five times a week tones the cardiorespiratory system, improves fitness and enhances neuromuscular coordination for balance. Flexibility exercises like yoga or stretching twice a week improve range of motion and posture.
As with any new exercise regimen, it’s important to start gradually and consult with a health care professional—especially for those with existing balance issues or health concerns.
Which Areas of the Body Have the Most Impact on Balance?
Balance starts with a strong foundation. Focus on the core muscles—abdominals, lower back and pelvis—to create a strong foundation of balance. Working the leg muscles helps maintain stability while standing or walking. Strengthening the ankles and feet creates a base of support able to adjust to uneven surfaces.
How Does Diet Affect Strength and Balance?
What you eat plays a big role in maintaining strength and balance. Lean protein supports muscle repair and growth. Whole grains and fiber provide sustained energy for physical activity. Fruits and vegetables offer antioxidants and nutrients for overall health. Calcium and vitamin D are essential for bone health and reducing fracture risk. It’s best to get these nutrients from food, but supplements are helpful if needed.
What Other Lifestyle Factors Play a Part?
Small changes in your daily habits can make a big difference.
1. Quit smoking. Smoking reduces bone density and damages overall health.
2. Limit alcohol. Alcohol can impair balance and coordination.
3. Maintain a healthy weight to reduce stress on joints and improve mobility.
4. Stay hydrated.
5. Use assistive devices when needed.
How Can You Prioritize Healthy Choices for Safe and Confident Movement?
Make exercise part of your life. Join your friends for an exercise class or a regular walk. Hire a personal trainer for expert guidance tailored to your needs. Set easy targets and commit to daily exercise. As it becomes routine, you can increase duration, intensity and variety. Talk to your physician about what’s best for you in terms of physical therapy, including fall prevention and recovery techniques.
Torrance Memorial also offers a wide range of classes that will help improve strength, balance and stability (see page 12).
Sushan Joshi, MD, practices at Torrance Memorial Physician Network, 3701 Skypark Dr., Suite 101, Torrance. He can be reached at 310-378-2234.
