How often should we be challenging our balance?
It is true that we live in a world that no longer challenges our balance. We have a habit of sticking to routines that don't allow for much variability in our movement throughout the day. And this is where the problem comes in...
It does not matter how old you are, as soon as you stop seeking variety mobility starts to decline. This is why it is so critical to find small ways each and every day to challenge yourself!
The opportunities you have to improve your balance every day are endless! What can you do to start to challenge your balance today?
We wish the answer to the question, "Is it normal to decline with age?" was more obvious.
One of the most common themes we hear from our clients is that the decline they are experiencing was inevitable because of their age...
We are here to tell you this absolutely does NOT have to be normal!
In this video, we dispel some of the most common MYTHS we hear, including:
If the above sound like anything you have ever found yourself thinking or have ever heard, this video is for you!
Let us know what other aging myths you believe or have heard and reach out to us! We would love to provide you the resources you need to age gracefully.
Brain health in is a topic not discussed often enough, especially within the medical community. The conversation around mental health and access to mental health services has been increasing in recent years, however the aging brain is often left out of the conversation. There are so many questions left unanswered surrounding the decline of brain health associated with aging. The medical profession has made observations about those who ultimately experience brain atrophy and those who don’t, so we are slowly gaining clarity. However, there are still many questions left unanswered.
Research has identified some clear correlations and patterns in those who ultimately receive a diagnosis of dementia. Keep in mind, however, that correlation does not equal causation. We know that balance problems and risk of falls increase with increasing severity of cognitive decline. We know poor mental health increases the risk of developing dementia. We know that muscle weakness is associated...
The ability to get on and off the floor without using hands is strongly correlated with early disability and death. This is why one of the first skills we cover with new clients is getting on and off the floor. Not only is this a life-saving skill but it is also one of our favorite strengthening activities! There are an infinite number of ways you can get on and off the floor, as well an unlimited options for sitting positions once you are on the floor. Having the confidence to know you can safely and easily get off the floor decreases your future risk of falls! If you are currently able to get yourself on and off the floor, continue to practice this skill daily. If you are unsure, see a physical or occupational therapist for a floor transfer test.
A floor transfer test is nothing fancy. As shown in the pictures above, the test involves getting on and off the floor trying to use the hands as little as possible. This test can tell you a lot about your overall strength and...
Happy, healthy feet are the key to healthy movement. As we have said before, the feet are the foundation of your body. Just like you wouldn’t want a foundation of a house that is not aligned well or strong, you wouldn’t want the same from the foundation of your body. Again, when it comes to alignment we want to stress that the ultimate goal is not perfection. The goal is to recognize that how you move plays a huge role in how your body functions. If you are wanting to change your function, spend time exploring your current movement patterns using alignment points to work toward making changes.
Standing with your feet at the correct width apart will allows you to access muscles of your hips that optimize your walking, stabilize your core, and help you keep your balance. Maintaining correct foot alignment requires mobility of the joints and strength of the muscles of your feet. The more mobile your foot and ankle, the better they absorb reaction force of walking...
In order for your hips to be building bone density through the day, they need to be supporting the weight of your pelvis and torso in a certain alignment.
A common pattern we see with resting standing positions is standing with the pelvis pushed slightly forward (as in the first picture). It is subtle but has major implications for bone health of the hips (not to mention the long term impact of this position on foot health, core strength, and balance).
Shifting the pelvis back so your body weight is carried over the heels (second picture) and maintaining this position throughout the day allows for optimal bone health. However, getting to this position if this is not your usual requires taking a closer look at the muscle groups that attach to the pelvis.
A quick and simple test to help you determine where you carry your center of mass: make a plumb line from string with something weighted at the bottom. Position yourself facing sideways toward a mirror and find the boniest...
Try this quick test for balance: how long are you able to stand on one leg without arm support?
To set up: keep a chair or something you can hold if needed nearby and stand in front of a mirror with your feet hip width apart, shoes and socks off. Place your hands on your hips, shift your weight to one side and pick your opposite foot off the floor. How long can you hold this position?
An adult around age 30 should be able to comfortably hold this position for 30 seconds. In adults over age 65, an inability to hold this for at least 5 seconds indicates a greater risk of falls. Were you surprised by your results?
We often get asked why we spend so much time practicing single leg standing in therapy. This skill is important because this is the position we spend the most amount of time in while walking! In order to take a step forward, you have to stand on one leg to allow the other leg to swing forward. If you are having difficulty with single leg standing, it is likely your...
One of the most detrimental health habits humans tend to have is something most of us probably never give much thought to, at least in terms of health impact.
It's your shoes.
For every 1 degree of heel your shoe has, 1 degree of spine, hip, and knee joint reaction is required to compensate…. meaning for every 1 inch of heel your shoe has, it causes 20 degrees of change throughout the joints of the legs and spine!
Think even a modest heel is not a detriment to your health? Think again.
Your footwear choices have a major negative impact on your joint, bone, and muscle health. The amount of joint reaction caused by wearing heels can be contributing to knee and hip osteoarthritis, lumbar disc compression, and even pelvic floor dysfunction (new moms... please avoid heels!). Improper footwear choices are also a common culprit of falls in older adults.
So, believe it or not... one of the biggest impact steps you can take toward improving your health is...