Club News & Blog

Our balance tends to deteriorate as we age due to many factors. Several of these are in our control, some are not. Many people don’t realize that loss of strength is a contributing factor to deteriorating balance - and that even seated leg exercises can improve standing balance.

Why is balance important? If you read the blog last month, you’ll remember this one: “According to a 2022 study published in the British Journal of Sports Medicine, people over 50 who can't stand on one foot for 10 seconds are twice as likely to die from any cause within the next 10 years.” ¹!

And this one: “The American College of Sports Medicine recommends neuromotor exercise, also known as functional fitness training, for adults two to three days a week, for 20-30 minutes per day. Neuromotor exercise should include: Motor skills such as balance, agility, coordination, and gait…”²

And lastly, we noted some of the benefits of balance training:

• Improved posture
• Better coordination
• Improved body awareness
• Reaction time and fall prevention
• Reduced risk of injuries
• Enhanced cognitive function
  (This last one is especially interesting - balance training has been shown to help older adults enhance some cognitive functions, such as memory, focus, and even reaction time. This may be because balance training challenges the parts of the brain responsible for these functions.).

Some of you might also remember a series of articles we posted last year on the importance of strength training as we age. One of the benefits listed was improved balance. But what is the connection between balance and strength training?

The Muscle-Balance Connection

Imagine your body as a complex network of interconnected parts. Muscles, bones, and the nervous system all work together to maintain balance. Strong muscles, particularly those in the core, legs, and ankles, provide the necessary stability to keep your center of gravity aligned. When these muscles are weak, even minor stumbles can lead to bad falls.

Strength training targets these key muscle groups, building strength and endurance. Stronger muscles can react faster to postural changes, allowing your body to make micro-adjustments to maintain balance. This improved responsiveness is crucial for preventing falls, especially on uneven surfaces or during unexpected movements. (To note here: research has shown that for those people that perform regular strength training, they fall less often than those who don’t. And, they fall less “acutely”. Basically, even if they do fall, they simply bruise but don’t break!)

Beyond Strength: Proprioception and the Brain

Strength training doesn't just build stronger muscles; it also enhances a vital sense called proprioception. Proprioception, also known as kinesthesia, is your body's awareness of its position and movement in space. This sense relies on specialized receptors within your muscles and joints that send signals to your brain.

When you perform strength training exercises, you stimulate these receptors, creating a feedback loop between your muscles and brain. Over time, this strengthens the neural pathways involved in balance control. Your brain becomes more adept at interpreting these signals and sending coordinated responses to your muscles, allowing you to maintain a more stable posture

Getting Started with Strength Training for Balance

The good news is that you don't need fancy equipment or a gym membership to improve your balance with strength training. Here are some tips to get you started: 

• Focus on bodyweight exercises
  Exercises like squats, lunges, planks, and single-leg stands are excellent for building strength and challenging your balance.
  
  
• Start simple and progress gradually
  Begin with exercises you can perform comfortably and gradually increase the difficulty as you get stronger.
  
  
• Maintain proper form
  Proper form is crucial for maximizing benefits and preventing injuries. Don't hesitate to seek guidance from a certified trainer, especially when starting.
  
  
• Incorporate balance challenges
  Try adding an unstable surface, like a balance board or bosu ball, to your exercises for an extra balance challenge.
  
  
• Make it a habit
  Consistency is key. Aim for strength training exercises that target your balance at least two to three times per week.

In conclusion, strength training offers a wealth of benefits beyond building muscle mass. By incorporating strength training exercises that target your core, legs, and ankles, you can significantly improve your balance. This translates to better stability, increased daily function, and a reduced risk of falls and injuries. So, lace up your shoes, grab some weights (or your own bodyweight!), and start strengthening your way to better balance! 

Here are a few additional research articles on strength and balance training:

• Optimal exercise parameters of tai chi for balance performance in older adults: A meta-analysis; Journal of American Geriatrics Society, 26 March 2021.
• Tai Chi Chuan can improve balance and reduce fear of falling in community dwelling older adults: a randomized control trial; Journal of Exercise Rehabilitation; 2018, Dec.
• Effects of individualized Tai-Chi on balance and lower-limb strength in older adults; BMC Geriatr 19, 235 (2019).
• Effects of Pilates on muscle strength, postural balance and quality of life of older adults: a randomized, controlled, clinical trial ; Journal of Physical Therapy Science. 2015.
• Physical activity programs for balance and fall prevention in elderly - A systematic review Medicine 98(27):p e16218, July 2019. 

References:

1. https://www.bmj.com/company/newsroom/inability-to-stand-on-one-leg-for-10-seconds-in-mid-to-later-life-linked-to-near-doubling-in-risk-of-death/

2. ACSM's Exercise Testing and Prescription, 11th Edition: https://www.acsm.org/education-resources/books/exercise-testing-prescription and/or https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines