Aging Well is a Balancing Act

1. Aging Well is a Balancing Act For Healthy Transitions October 13, 2014 Jill Stein, Northwestern Medicine Osher Center for Integrative Medicine

2. Aging Well is a Balancing Act From an Exercise Perspective What are the risks? Why does balance change as we age? • Changes in both the body (losing lean muscle mass and quick twitch fibers) and the brain make balance more challenging as we age. • Balance changes become more pronounced when we are less active. Once people retire, they tend to become more sedentary. • The more compromised our balance, the more likely we are to fall. • Falls can result in injuries such as broken bones. • The more people fall, the less confident they are in their movements, as a result they move even less. Less movement increases the fall risk further as muscles weaken.

3. Aging Well is a Balancing Act From an Exercise Perspective What can you do if concerned? What other factors effect balance? • Medication – side effects. • Medication – interactions with other medications • Blood pressure/Hydration • Medical Conditions (MS, Parkinson’s, Vertigo, Migraine, Neuropathy) • Loss of vision or incorrect corrective lens prescriptions • Balance disorders • Talk to your doctor; have a physical • Have your vision tested • Have your hearing tested • Once cleared, if you do not need physical therapy, find an exercise program or trainer that has experience working with seniors

4. Aging Well is a Balancing Act From an Exercise Perspective How To Improve Balance Components of Balance • Posture – checking your alignment; finding new norms; creating new habits • Muscle Strength and Stability – how these elements effect balance; what muscles are most important • Exercises – which muscles to strengthen; what kind of exercise; sample exercises; creating a regular routine • External Factors – footwear; floor surface; tripping hazards; factors outside • Reducing Your Fall Risk

5. Aging Well is a Balancing Act From an Exercise Perspective Components of Balance: Posture • Checking Your Alignment – plumb line; how to find it; what are the key components to remember • Finding New Norms – look at yourself in the mirror; check reflection in windows • Creating New Habits - leave yourself notes; ask others for feedback; find focal points

6. Aging Well is a Balancing Act From an Exercise Perspective Components of Balance: Muscle Strength and Stability • How Muscle Strength and Stability Effect Balance – strong muscles hold bones and joints in place better, creating stability • What Muscles Are Most Important – large legs muscles; core muscles: abdominals, back, pelvic floor; hip stabilizers

7. Aging Well is a Balancing Act From an Exercise Perspective How To Improve Balance: Exercises • Which Muscles to Strengthen – legs, abdominals, back and pelvic floor,glutes, hips, upper/mid-back, arms, shoulders, chest • What Kind of Exercise – using coordination (Aerobics or Dance – Nia, Zumba Gold); using the core (Pilates); using strength training (Strength and Balance, Total Body Resistance Training); using standing balance (Tai Chi, Yoga, Strength and Balance) • Sample Exercises – standing balance, squats (dynamic/stationary), lunges, bridges, rows, push ups, belly hugs, spinal movements • Create a Routine – set a schedule; use a calendar; short terms and long term goals

8. Aging Well is a Balancing Act From an Exercise Perspective How To Improve Balance: External Factors • Footwear – make sure they fit; Do they stay on your feet? What kind of surface will you be wearing them on? What kind of activity? • Floor Surface – carpet, wood floor or tile; transitions from one surface to another • Tripping Hazards – area rugs, cords, pets, shoes, toes • Factors Outside – weather (ice, slush, puddles); pot holes, uneven sidewalks, curbs, people, dogs

9. Aging Well is a Balancing Act From an Exercise Perspective How To Improve Balance: Reducing Your Fall Risk • Take care of your health • Posture, look ahead • Get stronger and more stable; move and exercise • Pay attention to your environment • Watch tripping hazards

10. Key Facts Aging Well is a Balancing Act -Health, Posture, Muscle Strength and Stability, Exercise, External Factors

11. Questions? Aging Well is a Balancing Act

12. Resources Aging Well is a Balancing Act - Group Classes at Northwestern Hospital - Fall Session. Not Too Late To Register. - Winter Registration Opens Monday, October 27th - To Register Call: 312-926-8400; classes.nmh.org/listing/all

13. Thank You Aging Well is a Balancing Act