If you are old enough to remember that commercial, this week’s newsletter is for you.
In 1989, LifeAlert launched this campaign ad featuring an older woman who had fallen and needed help. I was only 23 years old, and my friends and I laughed at it. It had NOTHING to do with us. Now at 60, while serious injury from falls is still relatively low, issues ramp up quickly in just one generation.
Here is a scary stat…
Death rates from falls per 100K people:
o 19 for ages 65-74
o 75 for ages 75-84
o 300 for ages 85+
While being older often coincides with increased balance challenges, age itself is not a direct factor. By understanding specific causes, we can take proactive steps.
Three key factors associated with decreased balance:
1. Loss of Strength
2. Nervous System Decline
3. Loss of Mobility
Vision, inner ear changes and medications also play a role, but let’s focus on the ones we can train.
Let’s quickly explore each of the key factors.
1. Strength. If you’ve read any of my other newsletters, you will see that strength training shows up a lot. If you aren’t strong, not only are you more likely to fall, but you are more likely to get hurt, and recovery will be slower. You don’t need a full program to start-just a few minutes can make a difference.
2. Nervous System. Your nerves and muscles work together, so an issue in either one has consequences. The analogy I like to give my clients is that our nerves pathways are similar to trails. A well-used trail is wider, smoother, and you can move quickly on it. Without getting too technical, when we train our neural pathways, they can send messages more quickly. The result is better reaction time and balance.
3. Mobility. Did you know that if your calf is tight, it can affect how you walk and squat, and has a direct impact on your balance? Tight hips can be a problem too.
Good news, balance isn’t just something you are born with. Also, it’s much harder to improve the longer you wait. Now is a great time to help yourself.
🎯 Your Takeaways
If you do nothing else, try these:
1. Stand on 1 leg (30 seconds each side). Build to eyes closed or turning your head
2. Bird Dog (slow and controlled). Opposite arm and leg, hold 30 secs each side
3. Stretch your calves
Train Smart. Smile Often.
-Rich Roe
P.S. You are one of my founding members, and I really appreciate you being here early.
If you know someone who might enjoy this, please forward.
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