Five Simple Tips for Improving Your Balance
Five Simple Tips for Improving Your Balance
Avoid Falls and Stay on Your Feet–With a Little Help from Physical Therapy
Are you worried about falling and injuring yourself? Does limited mobility due to arthritis or another condition make you feel shaky? Balance challenges can certainly be difficult, but you do have options for improving your overall balance and stability!
One of the things we do at Fitness Matters is help people work on the spatial awareness and muscular strength crucial in addressing balance challenges. This is especially true for people with a high risk of falling, where improved balance could save you a trip to the hospital.
Want to learn more about the importance of good balance? Call to schedule an appointment today.
Why Should I Work on My Balance At All?
The older you get, the more important good balance becomes. Falls are one of the biggest threats to adults 65 years or older, causing millions of hospitalizations and emergency room visits every year.
While several factors contribute to this high fall risk–including age-related sensory and physical changes–you can do things to lessen your risk, and it’s never too early to get started! If you start working to improve your balance now, you’ll be in a better place as you age.
That said, there are other benefits to improving balance for younger people. A good sense of balance has a radiating effect on your overall fitness, helping to improve your posture and overall movement. You’ll be better able to catch yourself if you stumble or trip, and you might notice improvements in other physical activities, like running or playing sports.
How Can I Improve My Balance? Five Suggestions from Our Physical Therapists
Go for a Walk
Sometimes, the best solutions are the simplest. Walking helps build core and lower-body strength, two crucial components of good balance, and it’s safe and effective for most people. That said, if you’re struggling with balance, it’s important to speak to your physical therapist first–you might benefit from initial balance training or using a mobility aid during your walks.
Restore Your Mobility
Stiff or arthritic joints can negatively impact your balance. Our physical therapists can teach you how to restore or improve your mobility and guide you on a safe routine you can perform at home that targets your individual needs.
Target Your Core
If you’re really struggling with balance and instability, it may be time to focus on dedicated core exercises. Your core refers to the muscles that wrap around your spine–your back, hip, glute, and ab muscles. They keep your spine stabilized, which in turn helps you keep your balance. Not sure where to start with core strengthening? Our physical therapists can show you which exercises will work best for you.
Challenge Your Balance
As with any other aspect of fitness, spending time on dedicated balance training can help you see results. Your goal is to find exercises that challenge your sense of balance without putting you at risk of falling–again, this is something our PTs can help with.
Assess Your Balance
If you want to get serious about improving your balance, schedule an appointment at Fitness Matters to have your balance assessed by one of our experts. We’ll run several balance screens to help us pinpoint the exact reason for your balance challenges–it may even be something you didn’t expect, such as inner ear issues. With a balance assessment, we can help you target your treatment to suit your exact needs.
Afraid You’ll Lose Your Footing? We’ve Got Your Back
The physical therapists at Fitness Matters specialize in movement and exercise. If you visit us for a balance assessment, we can design a customized treatment program that addresses your needs and abilities. For example…
- Dealing with persistent pain that makes walking difficult? We can guide you through a drug-free pain management program.
- Find most core exercises impossible? You’re not alone. Although activities like core planks have significant benefits, many beginners need to build up to them. We’ll show you core exercises that you can actually perform.
- Not sure how to challenge your balance? We’ll guide you through a progressive balance training program, measuring your progress and increasing intensity as you go.
Don’t miss out on the benefits of good balance. Call us to request your balance assessment today!
Hosting Thanksgiving Dinner? Manage Stress with These Tips
We love Thanksgiving at Fitness Matters. It’s a time to gather with friends and family, enjoy a great meal, and give thanks for all of the year’s blessings. But we also know the big day can be stressful—especially if you’re hosting.
Here are a few simple tips to stay happy and healthy this Thanksgiving:
- Try some deep breathing exercises. In the thick of cooking five different side dishes and feeling overwhelmed? Try box breathing, a simple technique in which you slowly breathe in and out for 3-4 counts.
- Fix a balanced plate. Rather than stressing about overindulging, just make sure to add some green veggies to your plate alongside the cornbread stuffing and fried turkey.
- Don’t forget your post-meal walk. If you prepped dinner, let someone else take care of the dishes while you take a relaxing stroll around the neighborhood. Relax–you earned it!
Feeling Off-Balance? It Could Be These Vestibular Disorders
Balance challenges can develop for many reasons, including an underlying problem with your vestibular system. This is the part of your body responsible for spatial awareness and helping you maintain balance. It’s located in your cerebellum and inner ear and transmits information about your body positioning to your brain.
As you might expect, balance is one of the primary things affected when something goes wrong in your vestibular system. Fortunately, the team at Fitness Matters can help you understand your symptoms and get the relief you need.
Three Common Vestibular Disorders You Should Know
Benign Paroxysmal Positional Vertigo (BPPV)
BPPV is one of the most common causes of vertigo, a spinning sensation. It occurs when tiny calcium crystals in the inner ear become dislodged, disrupting the function of the vestibular system. BPPV is often triggered by specific head movements, like tilting your head back or rolling over in bed.
Ménière’s Disease
Ménière’s disease is a chronic condition that causes fluid buildup in the inner ear. It’s characterized by episodes of vertigo, often accompanied by tinnitus (ringing in the ears), hearing loss, and a feeling of fullness in the ear.
Vestibular Neuritis
Vestibular neuritis is an inflammation of the vestibular nerve, which transmits signals from the inner ear to the brain. It’s often caused by a viral infection and typically results in the sudden onset of vertigo, dizziness, nausea, and difficulty with balance. Symptoms usually improve over time, but we can help speed up recovery and improve balance function.
Suspect Vestibular Dysfunction? We Can Help
If you think you may have a vestibular issue, schedule an appointment at Fitness Matters. We’ll help you understand your condition so you can find relief!
Give Your Body Some Thanks This Thanksgiving
Thanksgiving is a time to be grateful, and your body has carried you through the entire year. This season, show it a little appreciation by giving it the care it deserves. If you’ve been putting off that nagging ache, stiff joint, or balance concern, now is a great time to take action.
Many insurance plans reset their deductibles at the end of the year, and unused benefits typically don’t roll over. If you’ve already met your deductible, your remaining physical therapy visits may cost you much less–so don’t let your benefits go to waste!
Not sure where you stand with your coverage? Our team at Fitness Matters is happy to help you understand your benefits. Request an appointment today and let’s make the most of your year-end benefits together.
Healthy Dinner Recipe
These Maple-Roasted Sweet Potato & Kale Harvest Bowls are packed with fiber, plant-based protein, and seasonal flavor — a nourishing way to say thanks to your body this Thanksgiving season.
Maple-Roasted Sweet Potato & Kale Harvest Bowls
- 2 medium sweet potatoes, peeled and cut into ½-inch cubes
- 1 (15 oz.) can chickpeas, drained and rinsed
- 3 tablespoons olive oil, divided
- 3 tablespoons pure maple syrup, divided
- 1 cup uncooked quinoa
- 1 bunch curly kale, stems removed and leaves chopped
- ¼ cup pumpkin seeds
- ¼ cup dried cranberries
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- Salt and pepper, to taste
- Preheat the oven to 400°F. Toss the sweet potatoes and chickpeas with 1 tablespoon olive oil, 1 tablespoon maple syrup, and a pinch of salt and pepper. Spread on a baking sheet.
- Roast for 25-30 minutes, stirring halfway through, until the sweet potatoes are tender and caramelized.
- While the vegetables roast, cook the quinoa according to the package directions.
- Whisk together the remaining olive oil, remaining maple syrup, apple cider vinegar, and Dijon mustard to make the dressing.
- Massage the chopped kale with a spoonful of the dressing for 1-2 minutes until softened and bright green.
- Divide the quinoa among four bowls. Top with the kale, roasted sweet potatoes and chickpeas, pumpkin seeds, and dried cranberries. Drizzle with the remaining dressing and serve.
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