Balance: Stay Vertical – Resist the Hidden Danger of Falling
Even in your 30s and 40s, specific exercises can help prevent a big danger that can be a part of aging.
You know it when you feel it
If you find yourself needing to sit down to take off your shoes, it might be time to start paying attention to your sense of balance.
People don’t usually think about balance until they fall or trip or know someone they never thought would. There are signs that cannot be ignored such as holding onto hand rails to go up and down the stairs, wavering as you step into a pair of pants, missing the lip on a curb. These situations can be an early warning sign that your stability is starting to decline.
Once recognized, it is important not to dismiss the signs because loss of balance is usually treatable, but will often get worse if ignored. A formal assessment can indicate balance issues, but does help predict the chances of becoming “one with the floor”.
Click here to take our free balance quiz
We’ll send you the results of your test. If there’s room for improvement, we’ll give recommendations!
Hidden dangers if we ignore our balance
We lose the equivalent of seven pounds of our muscle strength each decade from early adulthood on, if no action is taken.
- By age 60 we have lost 30%
- By age 70 we have lost 45%
- By age 80 we have lost 60%
The research into falls, fall risk and fall prevention is extensive because falls are the leading cause of injuries in adults over age 65 according to the Centers for Disease Control and Prevention. Every 17 seconds, someone in this age group is treated in an emergency room for a fall. Every 30 minutes, someone will die from their injury. Two-thirds of those who fall will do so again within six months without intervention.
Weak muscles, which support joints, and weak bones, , are compromised. After six months following a fall, only 15% of people are able to walk across the room unaided. Assisted devices become a new companion and relocation to an assisted living community becomes the new reality.
What couldn’t you do today that you were able to do a year ago?
A friend in her fifties recently told me when she went fishing a year ago and she was fearless when walking across a log laid over a stream in the woods. This year, she instinctively knew she would fall into the stream if she tried to cross on that same log; her balance had deteriorated that much in just a year’s time.
Muscle groups and other causes of imbalance
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- Poor postural muscles
- Tight hip flexors when sitting too long affects gait
- Tight hamstrings which can lead to back pain
- Decreased sensation in legs and feet
- Vision impairment
- Dizziness or vertigo
- Medications
- Various neurological conditions
What Do the Experts Say?
Specific recommendations are done after a formal evaluation is performed. Only functional, evidence-based tests are used such as the Functional Fitness Test, Berg Balance Scale, Fullerton Advanced Balance Scale, Dynamic Gait Index, Timed Up and Go Test, Tinetti Balance Test and more. Clients are tested with and without footwear, and with and without assisted devices, when appropriate. The recommendations from 2010 guidelines still hold those specific programs for treatment. They must include multi-positional balance, gait and strength training, such as tai chi, physical therapy or personal training with a certified professional.
What’s Next?
Careful interpretation of evaluation results can provide a meaningful basis for developing a fitness plan that meets an individual’s short and long-term goals for functional mobility. With the right toolbox, clients can learn how to target and re-train certain muscles, transfer weight, improve motor control, balance, coordination, synchronization of muscle groups and neuromotor control.
Read more about Lori Michiel Fitness’ Exer-tasking techniques for balance. Check out our Exercise Snack Videos for exercises you can do at home to assist you with your balance.
Kind Words from our Clients
Sam Strain – Trainer
Customer care is of the utmost concern to her. She is very knowledgeable about personal training and the workings of the functional human body from a bio-mechanical point of view. She is compassionate about all her clients as they all get her personal touch.
I would feel most comfortable recommending her to anyone that is in need of her services.
Respectfully,
Samuel Strain II NASM/CES
Ann (Maine)
-Ann (Maine)
Bob
I am not an athlete, although I’d say that I am more athletic than most of the men my age (I’m 65). It’s been at least four years since I signed up with Lori Michiel Fitness and have two different personal trainers come to my house and lead me through exercise routines twice a week. I have Parkinson’s disease and they’ve tailored the exercises with that in mind.
Each week, I am subjected to exercising different muscle groups, balance and aerobics. My trainers utilize equipment that they bring, along with some of my own. They run me through drills where I have to do two things at once, like walking sideways while tossing and catching a golf ball one in each hand, or balancing on one leg while lifting a dumbbell. They include stretching throughout my routines and for 10 to 15 minutes at the end of the hour. Recently, I have been experiencing a soreness in my neck while playing golf. Not only do my personal trainers have me do special neck stretches at some point in each regular session, I am using these stretches in my regular warm-up when I play golf or whenever my neck becomes stiff or achy to great positive effect.
They know that I play golf so they have me do strengthening that is geared toward that. I swing in both directions using resistance in the form of a gripped rubber hose while twisting my body and pivoting on one of my feet, depending on which way the exercise is going (left or right).They also know that I box as part of a Parkinson’s routine (although this has been curtailed in the age of COVID-19) and run my through punching exercises regularly.
In all of the years and with every session, I have been pleased with the workouts. Lori’s instructors are friendly, confident, while being encouraging throughout each session.
I’ve had some minor injuries such as a sore knee. Lori’s instructors have adjusted to accommodate the injury and promote recovery by avoiding impact exercises until my knee feels better. Lori is kept informed of my progress, including injuries and communicates with me periodically to see how I am doing. Lori stays in touch whether or not I am injured.
Most of the time when something conflicts with the regular schedule, Lori and her instructors make arrangements to make sure that I don’t miss a day of workouts.
I have regular sessions on Tuesdays and Fridays. Each session lasts an hour. Each instructor arrives on time to start my session. They lead me through some preliminary warm-ups that get my heart rate up. Then we go into that day’s theme, such as working on hip flexor muscles, to running in place and around the buildings in my Condo complex to doing jumping-jacks and the like. On most days, they run me through weight training that can range from doing isometrics like planks and some yoga-like exercises to working out with weights either standing or on the mat. We do crunches to full sit-ups, bridges with one leg in the air, squats some with extra weights some not. I could go on and on.
I haven’t participated in Lori’s group classes, but I know that she does them because my mother attends. My mom tells me that she is very happy with her workout that she gets during the classes that take place in the retirement community that she lives in.
The reason I took Lori’s approach to keeping in shape is that I knew that if I had to go to a gym two or three times a week, I simply wouldn’t. When the personal trainers come to you, it’s more likely that I will attend than not. So, my instructors come rain or shine, cold or hot, and I wholeheartedly participate, accept their challenges and make no excuses.
Way to go Lori Michiel Fitness!
Thanks, Bob
Rico
My mom is doing very well. She’s getting back into her ceramics studio and making more stuff and seeing her friends.
- Rico
Rebecca
After my mom’s strokes, we knew we needed to help her become active and improve her balance. She didn’t have a good habit of any exercise and none of the local senior classes were appropriate for her.
I’m so glad we called Lori Michiel Fitness. Lori came to the house, met with my mom, listened to her needs, took a careful medical history and matched her with Daniel. Daniel is a wonderful trainer who comes to the house three times a week to help support mom’s recovery. Daniel really understands senior fitness. He gives the whole family peace of mind that we are doing what we can to prevent another fall and keep mom active. Lori checks in with us regularly to make sure the therapy continues to be appropriate for mom. We’re very grateful to her.
- Rebecca, San Marino
Charles Savinar
- Charles Savinar
Julia Nelson
- Julia Nelson, CA Licensed Professional Fiduciary
Rebecca
- Rebecca
Ethel
- Ethel
D.P.
- D.P.
Jill M. Brink
- Jill M. Brink, Ph.D, Geriatric Care Management, Aging Interventions
- Jill M. Brink, Ph.D, Geriatric Care Management, Aging Interventions
Debbi, Trainer
- Debbi, Trainer with Lori Michiel Fitness
Mary
- Mary
Sheri L.
- Sheri L.
- Sheri L.
Grace
Thank you so much for your patience, persistence and passion in serving clients like my mother. You and Kim are amazing.
Blessings, Grace
Elena
- Elena, Teacher
Mary
Lori's principles of dynamic stretching revolutionized the way I approach stretching. I've seen a great increase in flexibility and have even built additional strength using her techniques.
- Mary
- Mary
Rolanda
– Rolanda
– Rolanda
Tristan
- Tristan
Jackie
– Jackie
– Jackie
Deb
My struggle area right now, Lori!
You are such a blessing and like your sign in the video in the background, I do 'give thanks' for you and your dedication to all of us who are trying to do the best we can with our bodies...no matter where we are and at what stage of health we are in!
Love your heart to serve, my friend!
- Deb M.
Steven A. Vasilev
- Steven A. Vasilev MD MBA FACOG FACS FACN ABIHM ABOIM
JL
- JL
Deb
- Deb
Judi G.
Lori and her team provide personal training for my elderly mother who has Alzheimer's and dementia, as part of her overall care. They customized a program addressing her needs, including balance and mobility. She really likes her two trainers and looks forward to her sessions. I highly recommend Lori Michiel Fitness!
- Judi G.
- Judi G.
Fabiola
Blessings, Fabiola, Personal Trainer
Julie
- Julie
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Pam
I am very thankful for finding you and for your willingness to work with me! You are a wonderful person and I appreciate you very much.
- Pam
- Pam
Ms. Dailey
Lori, I can't tell you how lucky I feel to have found you. What a gift your work is to the senior community.
- Ms. Dailey
Rene Russo
Your fitness program has really helped my mom!! I saw her this week and she is stronger and her balance has really improved. She got up from her chair so much easier!!!
Best news, she's very happy that she started working out and she adores Sam and Rita.She actually looks forward to it.
It's great to have a job that makes a difference in people’s lives. What a blessing you have been to all of us. Thank you so so much for all you do.
Best wishes to you for a beautiful new year.
Love,
Rene Russo, Actor
Love,
Rene Russo, Actor
Nancy
- Nancy
Barb Weitzberg
– Barb Weitzberg
Tammy
- Tammy
Cameron Edward Benton
- Cameron Edward Benton
Sherri
As a Personal Trainer, I appreciate that you trust my skills and give me the freedom to create the best personalized training programs for our clients. Since you too are an excellent Personal Trainer, and stay up-to-date with current trends and fitness education, we're able to collaborate to determine the best approach for our clients. It's a great working team! Thank you for the opportunity to work with you.
- Sherri
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Sources:
Laurence Z. Rubenstein: Falls in Older People: epidemiology, risk factors, and strategies for prevention. Age and Ageing: 2006
Kenneth C. Howayeck D.P.M: BONE Health Made Easy (2006)
Zecevic AA et al. (2006). Defining a fall and reasons for falling: Comparisons among the views of seniors, health care providers, and the research literature. The Gerontologist, 46:367-376.
Blake A et al.(1988). Falls by elderly people at home: prevalence and associated factors. Age and Ageing, 17:365-372.
Prudham D, Evans J (1981). Factors associated with falls in the elderly: a community study. Age and Ageing, 10:141-146. 4. Campbell AJ et al. (1981). Falls in old age
Tinetti ME, Speechley M, Ginter SF (1988). Risk factors for falls among elderly persons living in the community. New England Journal of Medicine, 319:1701-1707.
Pew Research Center
Gillespie LD, Robertson MC, Gillespie WJ et al. Interventions for preventing falls in older people living in the community. Cochrane Database System Rev 2012;9:CD007146.
Sherrington C, Whitney JC, Lord SR et al. Effective exercise for the prevention of falls: A systematic review and meta‐analysis. Journal of American Geriatric Society 2008; 56:2234–2243.
Panel on Prevention of Falls in Older Persons. American Geriatrics Society and British Geriatrics Society. Summary of the Updated American Geriatrics Society/British Geriatrics Society clinical practice guideline for prevention of falls in older persons. Journal of American Geriatric Society 2011; 59:148–157.
Avin KG, Hanke TA, Kirk‐Sanchez N et al. Management of falls in community‐dwelling older adults: Clinical Guidance Statement from the Academy of Geriatric Physical Therapy of the American Physical Therapy Association. Physical Therapy 2015; 95:815–834.
National Institute for Health and Care Excellence. Falls assessment and prevention of falls in older persons. NICE Clinical Guideline 161, Available Access April 1, 2015 http://www.nice.org.uk/CG161