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The Benefits of Balance
For All Ages
For Healthy Transitions
July 28, 2014
Jill Stein, Northwestern Medicine Osher
Center for Integrative Medicine
The Benefits of Balance
For All Ages
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
How To Improve Balance
• Exercises – which muscles to
strengthen; sample exercises;
creating a routine
• External Factors – footwear; floor
surface; tripping hazards; factors
outside
• Reducing Your Fall Risk
2
The Benefits of Balance
For All Ages
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
3
The Benefits of Balance
For All Ages
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
4
The Benefits of Balance
For All Ages
How To Improve Balance:
Exercises
• Which Muscles to Strengthen – all
major muscles; legs, abdominals,
back and pelvic floor, upper/midback, arms, shoulders, chest
• Sample Exercises – squats, lunges,
rows, push ups, belly hugs, spinal
movements
• Create a Routine – set a schedule;
use a calendar; short terms and long
term goals
5
The Benefits of Balance
For All Ages
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•
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How To Improve Balance:
External Factors
Footwear – make sure they fit; do
they stay on your feet?
Floor Surface – carpet, wood floor or
tile
Tripping Hazards – area rugs, cords,
pets, shoes, toes
Factors Outside – weather; pot holes,
curbs, people, dogs
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The Benefits of Balance
For All Ages
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•
•
•
•
How To Improve Balance:
Reducing Your Fall Risk
Be thoughtful about your choices
Posture, look ahead
Get stronger and more stable;
exercise
Pay attention to your environment
Watch tripping hazards
7
Key Facts
Benefits of Balance
- Posture, Muscle Strength and Stability, Exercise, External
Factors
Questions?
Benefits of Balance
Resources
Benefits of Balance
- Group Classes at Northwestern Hospital
- Summer Session. Not Too Late To Register.
- Fall Registration Opens Monday, August 4th
- To Register Call: 312-926-8400
Thank You
Benefits of Balance