Balance Training for Body Stability Improvement

BALANCE is the ability to maintain the line of gravity of a body (vertical line from the center of mass)within the base of support with minimal postural sway, according to definition. However, we must accept that there are physical changes and the process of maintaining our balance slows or deteriorates as we age, such as:

• Overall weakness throughout the body.
• A generalized decrease in fitness (our whole body becoming less fit, leading to faster muscle fatigue and shortness of breath).
• Decline in posture, changing our center of mass.
• Decreased reaction time.
• Decreased balance.

Balance exercises are especially important for older adults because they can help prevent falls.  Balance training is as important as strength training, flexibility, and cardiovascular activities in a fitness routine. Simple balance exercises include the following:

• Walking can help build lower-body strength, an important element of good balance.
• Standing on one foot for 30 seconds on each side. (Tip: Keeping toes, sole, and heel firmly on the floor for best results.)
• Walking heel-to-toe for 20 steps, forward and backward.
• Going from sitting to standing without using hands, as quickly as you can.
• Doing heel raises 10 to 20 times, rising up on toes as far as you can while standing
• Walking on your toes, forward and backward.

We should do everything in our power from now on to improve our balance and keep it that way for the many benefits it will bring us. We can improve balance and prevent falls with balance training. Balance is a skill and can be trained at any age. Here is my personal story to share, with limited literature review.

Balance Training For Body Stability Improvement

Objective: Observations for progressive personal balance training (level 3) effect in body stability improvement

Importance for balance training: Balance is the condition during which the body's center of gravity is maintained within its base of support; the state of equilibrium, which relies on:

• Position of the center of gravity in relation to the base of support
• Direction of the forces
• Base of support

There are three pathways that help maintain balance, and they are:

• Eyes
• Ears
• Nervous System

Training the core muscles is vital for athletes, bodybuilders and fitness enthusiasts. Whether running, lifting or performing upper/lower body activities, power in each movement is generated from the core. Gaining enough core strength increases the stability of the pelvis and spine, which improves balance during athletic and bodybuilding movements 1 .

Balance has been a part of my integrated personal training program, which began with level 1, then progressed and maintained for level 2 over 1 year.  This experiment was intended to observe the effect at the next level (III) for the first 14 days during the ongoing progression personal training.

Levels of balance training are defined as following:
Level 1: free-standing single-limb stance (left and right) with eyes open on stable surface, also with yoga based dynamic body poses
Level 2: free-standing static single-limb stance (left and right) with eyes closed on stable surface
Level 3: free-standing static single-limb stance (left and right) on a cushion with eyes closed

Results
Level 3 Results

1. free-standing static single-limb stance (left and right) on a cushion with eyes closed;  Day 1 – Day 14 balance time data summary

Summary of Improvement 2-week overall average vs. baseline
2-Week overall average  left  54.6 sec           right 38.7 sec
Baseline                              left 20 sec               right 25 sec
Improvement                     left + 34.6 sec         right +13.7 sec

 2. Additional observation free-standing static single-limb stance (left and right) on a cushion with eyes open; Day 1 and Day 14 balance time data summary
Summary of Improvement Day 14 vs. Day 1: Left +25 sec    Right +33 sec

Comparison with Level 1 and Level 2
Level 1: free-standing single-limb stance (left and right) with eyes open on stable surface and with yoga based dynamic body poses
Results: up to approximately 70 - 80 seconds on left or right limb stand, comfortably with yoga based dynamic body poses, upon approximately 2 years routine practice

Level 2: free-standing static single-limb stance (left and right) with eyes closed on stable surface
Results: up to approximately 100 – 120 seconds stands on left or right limb stand comfortably, upon approximately 14 months routine practice

Level 3: free-standing static single-limb stance (left and right) on a cushion with eyes closed;  upon the initial 2-week practice, effects are observed as following at this early time point, while the training routine is continuing:

1. When standing on a cushion with eyes closed, the difficulty level is increased considerably compared with level 1 and level 2, as the level 3 baseline ( 20 - 25 seconds) showing a dramatic shortened balance time from level 2 (comfortably 2 minutes) .  With the eyes open (75 seconds at baseline), however, it was less challenging. This observation suggests the importance of visual balance.

2. Data collected with open eye balance on cushion (75 seconds at baseline and 100/108 seconds on day 14) – results are comparable with level 2 (comfortably 120 seconds).

3. Left and right lib strength are not equal in the same individual under the same training conditions, however, improvements were observed in both sides [2-Week overall average  (left  54.6 sec and right 38.7 sec) comparing to the baseline (left 20 sec and right 25 sec) , positive deltas were observed at left + 34.6 sec and right +13.7 sec].

Summary:

Observations

Descriptive data from the initial 14 day level 3 balance challenge are summarized as following –

1. Balance training is essential for body stability improvement.  Overall balance enhancement on Level 3 difficulty was observed, as demonstrated by average time increase compared with baseline, after 14 days daily practice.
2. Variability of individual balance strength of each limb has been observed; left and right limb balance strength varies. Variance from day to day of the same limb is also observed. Limb strength improvements of both sides have been observed.
3. Significance for body stability benefit – not conclusive at the 2-week time point. This training program is continuing and progresses are to be evaluated with the same criteria at ongoing basis.

Practical applications and potential long-term benefits from literature review:
The potential benefits of routine balance training include improvements to overall fitness, performance, and injury prevention. Specific Benefits Include 2, 3, 4, 5:

There is strong evidence to suggest that balance training can improve static balance ability on stable and unstable surfaces, as well as dynamic balance ability.

1. Mind and body connection – It benefits neuromuscular coordination – basically it helps improve the communication between brain and muscles. Body awareness is the sense of how your own limbs are oriented in space, also referred to as proprioception. Balance training promotes body awareness which makes movement more seamless and prevents injury.  As balance diminishes progressively with age, balance training is not just about avoiding falls. Better balance will improve focus, overall movement and physical ability in daily life.

2. Core stabilization and coordination – Balance training requires all of the body to work together otherwise one might fall or stumble. It helps with core stabilization – this in turn helps to improve coordination and posture.

3. Joint Stability – Balance training promotes stable knees, ankles, hips, and shoulders. This can prevent a whole array of injuries including sprained ankles and serious knee problems. It helps with muscle isolation – during balance training you have to maintain stabilization and you are forced to engage an individual muscle predominantly.

4. Reaction Time – If you slip or stumble when carrying out challenging balance exercises your body needs to re-balance immediately or you will fall. This can improve your reaction time as you learn to quickly correct a mistake, but not over-correct.

5. Strength – Balance training is challenging for nervous system (brain and nerves). The nervous system recruits your muscle when lifting weights, so as nervous system becomes more efficient it can recruit a higher percentage of muscle for each lift. This means you are stronger and can lift more weight.

6. Power – Power is the ability to exert maximum muscular contraction instantly in an explosive burst of movement. The two components of power are strength and speed. With quicker reaction times and stronger muscles, your power ability should increase too.

7. Agility – Agility is defined as quick and nimble. It is the ability to change the direction of the body in an efficient and effective manner and to achieve this requiring a combination of balance, speed, strength, and co-ordination. Therefore, the better your balance is, the more likely you are to have good agility.

8. Long term health – Incorporating balance training into your routine helps to maintain or improve your balance, which is needed to prevent falls and fractures.  As balance may deteriorate with age, you want to be proactive with balance training efforts.

Suggested focus for future balance studies

• Establishing balance standard or normal range by age for healthy individuals
• Develop practical guidelines for balance training program design,  implementation, and maintenance
• The effective balance training evaluation criteria and measurement

Recommendations 

• Include balance exercises into personal fitness routine is beneficial
• Challenge brain and body with increased level of balance difficulties
• Practice balance routinely with yoga and tai chi for continued body stability improvements

References
1. http://www.bodybuilding.com/fun/wotw49.htm
2. http://www.humankinetics.com/excerpts/excerpts/five-factors-determine-stability-and-mobility
3. http://www.thera-bandacademy.com/elements/clients/docs/distefano2009-balance__201108DD_120807.pdf
4. http://www.passionateaboutfitness.com/blog/the-benefits-of-balance-training
5. http://www.activecenterforhealthandwellness.com/blog/active-news/the-5-major-benefits-of-balance-training-do-not-neglect-it

6.  https://morelifehealth.com/articles/balance-guide

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Golden Age Wellness and Functional Fitness

The Mayo Clinic defines “functional fitness exercises as those that train your muscles to help you do everyday activities safely and efficiently.” These include activities as diverse as walking the stairs, carrying groceries while walking, yoga or multidirectional lunges. They prepare your muscles for daily living activities like squatting down to pick up a spoon, reaching up to put your mugs away on a high shelf, hiking up the mountains or running to catch up to your grand-son. 

Human bodies do age, but they are also amazingly resilient and adaptable. The good news is that most of the negative changes can be significantly slowed with regular physical activity. You can get benefits with even small amounts of exercise and the more you do the stronger the effect, based on research findings. For individual wellbeing, you may have to find your own “fit” solutions, based on life situation and personal values.

Five-Pointer Golden Age Wellness Attitude

1.      Listen to your body – If it hurts (as opposed to just feeling tired), stop what you are doing. Also be aware of your body senses.  Exercises benefit physical and mental health. What happens when mind, body and spirit are disconnected? You feel lost, fearful, insecure, fatigue, may also experience depression and pain.  What’s the difference when mind, body, and spirit are harmonized? You feel calm, in control, energetic, and hopeful. Be conscious about your body needs, connect your mind with body, and keep up your spirits.

2.      Be open-minded and flexible – the “un-known” is acceptable; being aware that we can’t totally control life. Are you living at the present time for the fullest personal potential?  Don’t have to pursuit for happiness of an ideal life, but finding your own way to live happily. Establish your self-care and fitness routine, be persistent but flexible.

3.     Simplify life for happiness – want for less (i.e., possessions, positions, profits), focus more on perusing personal value and health goals to gain life satisfaction.

4.      Build strong immune systems – Basic building blocks are nutrition, fitness, and quality sleep. Healthy life style and self-care are important for prevention. Illnesses may heal naturally with well-maintained immunity and good care. Not all discomforts require medical treatment and over treatments are almost always associated with risks.

5.      Healthy body weight - Body weight does not tell about your health.  Each person has a biological baseline weight. Not everyone can survive at a socially standard ideal weight. Care your body and nurture it to perform your personal best. Create your own healthy body image. 

Three Key Steps for Fitness Goal Achievement Success -

1, decide what you want to do (be specific and realistic)

2, taking actions and keep a track record

3, evaluate and make adjustment when necessary

It’s simple but you need to stick with it to make it work.

Helpful Pointers

“Good health” is often cited as the number one goal for people as they age. Don't let another day pass without taking advantage of the powerful medicine of physical activity to take charge of your health. If you are struggling to make it happen, here are some pointers that might help.

•  Do something you enjoy. If you don't like it, you will stop. The specifics of how much, what kind, and how hard are less important than just doing something more than you were doing before.
•  Start small, but just do something. Small “snacks” of exercise can add up effectively throughout the day to meet the physical activity guidelines. Remember that small changes over time can impact your health and longevity.
• Understand that a convenient life is not necessarily a good life. Your health will benefit from finding ways to reintroduce movement back into your daily activities. The outdoor trails are naturally more challenging than a treadmill, but the nature connection is added benefit to energize your body and fresh your mind. Bundle up and enjoy the cold air in the winter sun.  Yes, you may feel heavier with the winter gear on, just think it will also add on as weight training benefit.
• In bad weather days, indoor activities are unlimited, whether going to gym or not; home training with DVD or online exercises, try yoga and tai chi, join a dance class, and much more. Make your workout enjoyable.
• Don’t be intimidated by the extremes. There are a lot of crazy exercise fanatics out there, but you don’t have to join them to get health benefits.
• Allow yourself recovery time.  Recovery time will need to increase as you age. However, no excuse to be a couch potato.
• Track your workout for cardio, strength, core/abs, balance, and flexibility. A balanced routine will benefit your overall fitness.
• Workout with friends or sign-up for personal training to keep motivated and stay on track
• Be patient. Change will happen if you give it a chance. Persistence is the key to gain benefits.
• Keep up the nutrition for energy and food is the source for body heat. Drink enough water and enjoy hot tea.
• As the winter nights are longer, your body will naturally sleep more. Let it be and get adequate rest. Physical activities during the day will also help you sleep better at night.

Hope you roll out winter fitness action plan now and enjoy it. QualityLifeForum.Weebly.com is you trusted resource for your healthy aging journey.

Reference:

Class material from StanfordOnline HUMBIOX0101 Your Body Inside and Out: Using Exercise Physiology to Slow Aging