How’s your balance? Do you fall frequently? Take a simple balancing test. Go barefoot. Grab a clock with a second hand or hit the timer on your cell phone. Place your right hand on a bath or kitchen counter and bend your left knee which will pull up your left leg. You can either hold knee at a 45 degree angle or try and hit your butt. Slide your hand from the counter and stand one-footed for as long as possible. Note the time.
How many minutes can you stand tall and straight before toppling? If you hit the 5 minute mark, congratulations.
If you only last less than a minute, you may be on your way for a fall, provided you have not had a bad one already. According to the Center for Disease Control, falls are the leading cause of accidental death for those 65 and older.
In order to fight this statistic and prolong your life, you must improve your balance. The best way to improve your balance is by strengthening the core of your body. Your core is the area of your torso, actually from your shoulders down to the top of your hips, or lower pelvic area.
Your core holds the center of your personal gravity to lift, sit, stand, lie down or bend over. When your core is not strong, your balance is off. When your balance is off, your confidence is diminished and you are unsure of yourself, making it easy to give in to a fall.
You stand tall and straight with a strong core, you are in alignment having good posture. Tammy Wise, is a widely respected mind-body fitness expert, practitioner of holistic healing and Tao minister practicing in New York City. In her article Strengthen Your Will To Align, she explains one must recognize the importance of their posture. “Posture”, she states, “is the first thing that cues you in on how you feel”. Weak posture leads to imbalance which leads to lack of confidence which leads to a fall.
Strengthening your body core also ensures a strong mind. Core building exercises shoots demands for actions to the cerebellum, the area of the brain in the back of your head next to the brain stem. The cerebellum area acts as a computer processing information for a quick and clear response involving your balance, equilibrium, muscle coordination and positional awareness. Strengthening your core improves your brain health, your brain’s ability to quickly think on your feet, correcting actions and movement, thereby preventing falls.
A strong core tightens abdominal muscles to support the diaphragm permitting deeper and fuller breathing, allowing more oxygen to circulate in your blood finally reaching then penetrating the capillaries in your brain flooding it with nutrients.
So how do you strengthen your core?
Power walking, running especially—as much as you can do, jiggles all your core organs and muscles. Over time they become strong and synergize to strengthen your core. Plus, aerobic and brain exercises help create and develop your brain cells to be quick on your feet for snap balancing decisions. Any exercise though helps to build core muscles.
General sit ups, 5 to 10 to 50 per day, are a great start. Yoga and pilate exercising concentrates mainly on developing core inner strength. But you don’t have to go out and join a health club or hire a personal trainer.
Improve your balance by having a strong body core and with a strong core, you will have good brain health which will help prolong your life and prevent falls!.
Prevent Falls Check List
To Prevent Falls:
Improve Your Balance
The Best Way to Improve Your Balance:
STRENGTHEN YOUR CORE
STRENGTHEN YOUR BRAIN HEALTH
Your core is the area of your torso, actually from your shoulders down to the top of your hips, or lower pelvic area. Your core holds the center of your personal gravity to lift, sit, stand, lie down or bend over.
HOW TO STRENGTHEN YOUR CORE AND YOUR BRAIN HEALTH?
Participate in Aerobic Exercise to
- strengthen core muscles connecting to core or gut organs and
- create new brain neurons and supporting brain glia cells for quick thought to your cerebellum for immediate balancing action. The cerebellum area acts as a computer processing information for a quick and clear response involving your balance, equilibrium, muscle coordination and positional awareness.
After a steady Exercise Program of 6 months and Your
Balance is Still Off
- Strengthen your ankles, calves and feet. Research exercises and resistance training to strengthen them, incorporate them into your weekly workout routine. You may need to see a Physical Therapist who specializes in balance issues.
- How are your ears? Have a professional check for any severe wax buildup
- What foods are you eating? Daily intake of alcohol, overeating every day, too much sugar and way overload of gluten all stress your equilibrium. A 2000 calorie or less paleo or keto diet is the best brain diet.
- Are your eustachian tubes clogged? Theses are tubes that connect middle ear to back of throat, one per ear, that could become clogged with thick mucus.
- Might have you vertigo or Meniere’s Disease? These are balance/dizzy diseases. Research them, see if you could be a victim, find causes, see about eliminating the causes and maybe see a doctor.
The purpose of this information is to convey knowledge. It is not intended to diagnose, treat or cure your condition or to be a substitute for advice from your main healthcare professional. Sincerely, I wish you and yours the very best in brain health.