Balance
Maintaining and Improving Your Balance
Methods, Exercises, Concepts, Causes
Better Balance for Seniors and Avoiding Falls
By Michael P. Garofalo
Bibliography Links Resources Information
Quotations References Commentary
Instructor Qualifications of Michael P. Garofalo
Keeping Your Balance and Avoiding Falls
Safety Tips for Around Your House
For Older Persons, Seniors, Elderly:
Avoid clutter. Don't leave things on the floor. Pick up after yourself.
Make sure you have good lighting for both night and day.
Keep furniture and tables to a minimum. Leave room for walking.
Keep areas beside the bed and into a toilet clear and uncluttered.
Use hand bars beside toilet and shower.
Have a strong small ladder for reaching up to higher shelves.
Wear good shoes indoors.
Make sure rugs and runners are secure on the floor.
Watch out if you have steps into your garage or rooms.
Be careful, slow down, be alert!
Use your cane or walker as needed.
Be aware if medicines you take make you feel lightheaded or dizzy.
If sitting for a long time, stand up slowly and carefully.
Move carefully on arthritic or injured limbs.
Use tips and techniques for standing up carefully and safely.
Exercise each day to improve strength, flexibility, and balance.
Make sure all chairs, seats, and tables are in good working order.
Use it, or slowly but surely loose it.
Keep all cabinet drawers or doors pushed and closed properly.
Let others help you or pay for services.
Know you own strengths, limitations, or weaknesses.
If you are obese, it will impair your balance skills. Loose weight!
Do exercises to improve the strength of your legs and hips.
See a physician for serious dizziness.
Practice Tai Chi Chuan to improve your balance skills.
- Michael P. Garofalo, Balance
Aging Well Information, Bibliography, Quotes, Notes, Links
"1. Wear shoes that fit comfortably and promote balance. Look for shoes that are stable from side to side and are well-cushioned. They should enable you to walk smoothly and comfortably and provide you enough room to wiggle your toes while being snug in the heels.
2. When you step forward, always step with the heel first. Then roll your weight onto the bottom of your foot. This is the natural way to walk. If you can’t do this, then you need to ask for a diagnosis from your physician or physical therapist. If you are stepping with the flat part of the foot or the ball of the foot first, you will be unbalanced with each step.
3. Allow your weight to sink into your ankles and knees as if they were springs. This will impart a sense of buoyancy to your body as you walk. If your knee and ankle joints are held in a rigid or locked position, your gait will lose its fluidity and thus increase the probability of falling.
4. As you walk, be aware of the shifting of weight - Tai Chi Walking
5. Walk from your belly button. The Chinese call this area, Tan-Tien (pronounced “Dahn T-yen"). It is approximately the center of the body and the storage place of Chi energy. Imagine that you have a belt around your body with a piece of it extended out from your belly button. When you walk, allow yourself to be gently led as if someone was pulling the extended piece of belt. Remember that this is only an image. You should not walk with your belly sticking out. No one from the outside should know that you are using this image.
6. Walk with an Upright Body. The idea of your headtop being lifted toward heaven by a string is an important image in Tai Chi Walking. It works against the tendency to lean. When you lean, you are likely to fall in that direction.
7. Before you change direction, first turn your head and look in the direction you want to go. Then turn your body in that direction. Many falls occur when turning too fast.
8. The arms should swing naturally at the sides of the body. This is important because the arms provide balance and momentum. If they are held in the pockets, they cannot be used to prevent or to cushion a fall.
9. Breathe deeply in a natural way to relax the body. A stiff body is like a pole ready to topple over. Breathing deeply will also mitigate the mental fear factor."
