Balance Program: The Core Series Week 5-8

Why are core strength training exercises such a crucial component for older adults? By incorporating core training into your exercise routine, seniors can improve their overall muscle strength and coordination and reduce the risk of falls.

In the Balance Program: The Core Series Weeks 5-8, we'll focus on advanced exercises that further challenge your stability and core strength.

The Balance Program will give you the resources and encouragement to achieve your goals to increase your physical fitness, your ability to move through life with ease, and decrease fear of falling.

It goes beyond a workout, it is about supporting what you want do in life, whether that is hiking with friends, or able to sit/stand playing with grandkids.

These exercises are designed to build upon the foundation you've established in the first four weeks of the program.

By the end of the Core Series, you'll feel more stable and confident in your movements and have a stronger and more toned core.

Gait and Balance

Proper gait patterns and balance are essential aspects of overall health and well-being, which is one of the critical goals of this program.

Gait is the term used to describe how someone walks, while balance refers to the ability to remain stable and upright.

Abnormalities in gait and balance can be signs of underlying health problems and should be taken seriously.

Irregularities while walking, such as:

• Shuffled steps

• Abnormally extended knee

• Stepping too high

• Drags toes

• Unable to turn or halt

These are all potential signs of health issues.

These abnormalities could be indicators of the following:

• Vision loss

• Lowered strength in the knee or hip joints

• Frontal lobe dysfunction

• Vascular claudication

A medical professional must be spoken with to determine and handle deeper medical issues. Proper gait and balance are vital in lowering the likelihood of falls and enhancing general physical performance and dynamic stability.

Falls can cause severe injuries and lead to limited mobility or an extended handicap.

Balance exercises, strength training, and other treatments can help people with balance and gait issues, which lowers their risk of falling and enhances their general physical function.

Proper gait and balance are essential to preserving general health and well-being. Any abnormalities in gait or balance should be evaluated immediately to ensure early interventions and reduce the risk of falls.

By caring for our gait and balance, we can stay active and healthy for longer, improving our quality of life.

Support Neuro-Muscular Systems

Supporting the neuro-muscular systems is an essential component of a holistic fitness program. The Balance Program: The Core Series Week 5-8 focuses on incorporating exercises that challenge the neuromuscular system and enhance proprioception to improve balance, coordination, and posture.

Strength training is crucial in the program as it helps preserve or increase muscle mass, strength, and power, which are essential for bone and muscle health as we age.

To support the neuromuscular system, incorporating exercises that challenge proprioceptive abilities, which are the unconscious awareness of body position and movement, is beneficial.

The Core Series includes the type of exercises that support neuro-muscular systems, such as:

1. Obstacle courses

2. Forward hip sway

3. Backward hip sway

4. Anticipatory and adaptive reactive postural control

5. Reformer short box

6. Yin Yoga

7. Meditation

These exercises challenge both the body and the mind to maintain balance and stability, enhancing the responsiveness of the neuromuscular system.

In addition to the proprioceptive challenges, including core stability exercises in the program can improve overall neuromuscular activation.

Incorporating balance and core stability exercises in the Balance Program: The Core Series Week 5-8 can enhance the neuro-muscular systems' efficiency and improve posture, coordination, and balance.

Let's take a detailed look at the exercises and why they are so beneficial for the aging population to maintain a balanced and independent lifestyle.

Obstacle course

Obstacle courses are a dynamic and exciting way to incorporate balance training into your fitness regimen. These courses are designed to challenge the neuromuscular systems in the body, improve agility and enhance balance control.

Obstacle courses consist of various obstacles and can be built up either inside or outside, such as vertical jumps over hurdles, plyometric exercises, balance beams, cones for side-stepping, and various walking exercises.

Each obstacle course requires the participant to use different muscle groups effectively and efficiently. By doing so, the neuromuscular systems in the body are challenged and strengthened.

The agility and balance control required to complete the course are essential to balance training. Obstacle courses also provide a fun and engaging way to participate in balance training. The course can be designed with different difficulty levels to cater to specialized training needs.

Aside from strengthening neuromuscular systems and enhancing balance control, obstacle course training offers additional benefits.

Completing an obstacle course can increase an individual's confidence in their ability to carry out activities that require balance and coordination. Participating in obstacle course training sessions has also improved cognitive processing speed, a vital aspect of brain function.

Obstacle courses can also reduce the risk of falls, which is critical for older adults at a higher risk of falls that can lead to injury. Falls can occur due to sudden or unexpected events in an individual's surroundings. The challenges posed by obstacle courses can help participants prepare for these events.

Incorporating obstacle courses into your balance training program is an exciting way to challenge your neuromuscular systems, improve agility, and enhance dynamic balance control.

It is an enjoyable and engaging activity and offers additional benefits such as increased confidence and improved cognitive processing speed.

Forward and Backward hip sway strategy

The forward hip sway strategy is a highly effective technique utilized in the Balance Program: The Core Series Weeks 5-8 to improve balance.

This strategy requires the engagement of both the abdominals (core) and the quadriceps (front of the thighs) to execute effectively.

To perform this strategy correctly, the individual should maintain a neutral pelvis position. Afterward, they should keep a steady upper body while leaning the pelvis forward.

This movement should begin at the ankles, up to the knees, hips, quads and abdominals to help maintain stability.

The forward hip sway strategy improves balance by enhancing the individual's core stability and building strength in their quadriceps.

By targeting these specific muscle groups, the individual can improve their overall balance, making it easier to maintain a stable position during exercises and activities that require balance.

3) Backward hip sway strategy

The backward hip sway strategy is an effective technique utilized in the Balance Program: The Core Series Weeks 5-8 to improve balance.

This strategy involves swaying the hips backward while engaging the abdominals, hamstrings, and paraspinal to maintain balance.

Unlike the forward hip sway strategy that targets the quadriceps, the backward hip sway strategy emphasizes the activation of the hamstrings.

By targeting different muscle groups, individuals can take a significant step forward in achieving their balance goals and ensuring adequate control and stability during backward movements.

The table below shows that stride variability was significantly increased in fallers proving that exercises that support neuro-muscular systems will improve walking patterns through proper gait.

Anticipatory and adaptive reactive postural control

Anticipatory and adaptive reactive postural control are two critical components of upright posture.

Anticipatory postural control involves predicting movement based on past experiences, sending signals to muscles in anticipation of that movement, thereby adjusting the body's alignment for optimal balance.

Adaptive reactive postural control, on the other hand, helps to make quick adjustments to keep you upright in unexpected situations.

These two systems are influenced by three internal systems: visual, somatosensory, and vestibular.

The vestibular system is crucial for keeping the body balanced, detecting motion, and maintaining spatial orientation.

This system coordinates with the visual and somatosensory systems to account for uneven surfaces, help us adapt to changing environments, and make necessary adjustments to maintain balance and stability.

The course's driving forces are evidence-based research and working with clients to enhance balance.

When standing on a firm surface, the internal systems work together in a coordinated fashion to maintain balance. However, standing on an uneven or unstable surface can change how these internal systems interact.

The somatosensory system provides more input to the body when balancing on an uneven surface. In contrast, the vestibular system provides more information when adapting to changing environments or maintaining balance at higher speeds.

Understanding how the internal systems work when experiencing different sensory inputs can help individuals and therapists identify their balance strengths and weaknesses and tailor intervention plans accordingly.

The internal systems, including the vestibular, visual, and somatosensory systems, play vital roles in enhancing these postural control systems.

Reformer short box

The reformer short box series is a set of exercises that can help improve weight shifting, spinal flexibility, and strength while increasing knowledge of the midline and supporting regular daily activities.

This series involves the participant sitting on a chair with the knees bent and having the feet planted on the floor while maintaining a stable core.

The reformer short box series is designed to activate the deep trunk muscles essential for maintaining stability and balance.

As these muscles become stronger, they can support the body better, allowing individuals to perform daily activities with greater ease.

Core exercises that I will be teaching are:

• The hug

• Flat back

• Twist and reach

• Tree

The exercises incorporate weight shifting into the reformer short box series; individuals can improve their balance and stability while challenging the deep trunk muscles.

Moreover, the reformer short box series can also be used as a cognitive and motor challenge. Individuals can challenge their physical abilities and cognitive function by increasing their reps and range of motion.

Decreasing verbal and tactile cues can also challenge, requiring individuals to rely more on their body awareness and control.

Whether starting with the basics or seeking additional challenges, the reformer short box series offers something for individuals of all skill levels.

Yin Yoga

Yin Yoga is incorporated into the Balance Program due to its benefits for the body and mind.

Unlike other more active yoga practices, Yin Yoga involves a series of long-held stretches designed to increase flexibility and release tension in the body.

Yin Yoga focuses on stillness and relaxation rather than building strength or endurance. This makes it an ideal practice for those looking for a way to unwind and de-stress after a busy day by holding each pose for a period of time of several minutes.

Yin Yoga allows practitioners to sink deeply into each stretch, releasing tight muscles and improving joint mobility.

Yin Yoga can benefit a person's psychological well-being and physical rewards.

The emphasis on stillness and deep breathing can help calm the mind and reduce stress, making it an ideal practice for those looking to improve their overall well-being.

It is important to note that Yin Yoga requires patience and a willingness to sit in discomfort. As poses are held for several minutes at a time, practitioners may experience discomfort or resistance.

However, with practice, it becomes easier to sink deeper into each stretch and reap the benefits of the practice.

Yin Yoga is a practice that emphasizes relaxation, flexibility, and stillness. It is a wonderful way to release tension in the body and calm the mind, making it an ideal practice for those looking to de-stress and improve their overall well-being.

With patience and persistence, practitioners can achieve excellent physical and mental balance through Yin Yoga.

Meditation

Meditation is a powerful practice that can help reduce the risk of falls.

This has become especially relevant in recent years as research has shown that falls are a leading cause of injury and loss of mobility in older adults.

Regular meditation can increase awareness, decrease our fear of falling, and in turn changes breathing patterns and allows the mind to remain calm to better assess environmental factors.

One way that meditation can be beneficial, besides improving balance, is by increasing our present awareness.

When we are more aware of our surroundings and body, we can better react to changes and adjust our movements.

Regular meditation practice can help us develop this kind of awareness, which can be especially helpful in activities that require a lot of balance, such as yoga, tai chi, or walking on uneven surfaces.

Another way that meditation can improve balance is by supporting our neuro-muscular systems and improving cognitive functioning.

Incorporating meditation into a balance training program can help train our brains to be more focused and attentive, improving our ability to maintain balance during physical activity.

This is crucial for older folks since they may be experiencing declines in cognitive functioning as they age.

Many meditation practices, such as mindfulness, guided visualization, and body scan, can be utilized in a balanced program.

These common types of practices can help us focus our attention on different body parts, improving our awareness of how we move and helping us develop better balance and stability.

Incorporating meditation into a balanced program can be a powerful tool for improving our balance and reducing our risk of falls.

By increasing our present awareness, supporting our neuro-muscular systems, and improving cognitive functioning, regular meditation practice can help us develop better balance and stability both physically and mentally.

With a wide variety of meditation practices available, there is sure to be a method that can work for everyone.

Divided Attention

Divided attention is a fundamental concept that refers to the human's capacity to concentrate on multiple tasks at once.

It plays a crucial role in balance training as it tests the individual's cognitive function while performing physical activities.

The cognitive function is the ability to coordinate and process information and to use that information to adapt to one's environment.

As such, incorporating tasks that require the participant to walk and talk or perform other simultaneous tasks can improve their cognitive skills and balance.

Divided attention tasks help the participant practice their cognitive abilities, which are essential to daily activities requiring coordination and multi-tasking. For instance, walking and carrying a conversation or walking while holding a bag requires the coordination of both cognitive and motor abilities.

Therefore, incorporating divided attention tasks in balance training can improve the individual's overall physical and cognitive function.

Regarding balance training, incorporating tasks that require divided attention can be challenging and beneficial.

Some examples include walking on an uneven surface while holding an object or walking on a treadmill while performing math problems or answering questions.

These tasks challenge the individual to use both their cognitive and physical skills simultaneously, which can help improve their physical and mental abilities in the long term.

Incorporating tasks that require divided attention can effectively improve the cognitive function of individuals participating in balance training.

By testing their ability to focus on multiple tasks simultaneously, balance training participants can improve their overall coordination, multi-tasking abilities, and cognitive function, which are all essential for leading an active and healthy life.

How to Fall Safely

Falling may seem unavoidable sometimes, but knowing the proper technique for losing safely can significantly reduce the chance of injury.

When a fall is imminent, remember to:

1. Stay loose

2. Keep arms bent

3. Protect your head

4. Land on your thighs or buttocks

5. Roll into the fall

The first thing to do is to keep your body loose and try to twist it so you can land as flat as possible. Doing this will help distribute the fall's force evenly throughout the body, reducing the risk of serious injury.

It's essential to never try to land stiffly when falling. This can cause the force of the fall to be concentrated in one area, increasing the likelihood of injury.

It's also essential to avoid trying to break your fall with your hands, as it can result in a wrist injury.

Instead, try to land on your forearms with your elbows bent to help absorb the shock of the fall. Protect your head by tucking it in and rolling onto your side or by covering the head with your arms.

Aim to land on your muscular attributes, such as your upper back, thighs, or buttocks.

Try to roll into the fall instead of stopping it; this will help to keep your momentum going and reduce the impact.

These actions can help you ensure that any falls are as safe as possible.

How to Get Up After a Fall

Experiencing a fall can be scary, and knowing how to get up safely is essential to avoid further injury.

Here are some step-by-step instructions to help you get up after a fall:

Step 1: Assess for Injury

It's essential to take a moment to assess yourself for any signs of injury. Stay still and avoid moving if there is any pain or discomfort.

Step 2: Slowly Roll to Your Side

Once you have assessed for injury, slowly roll onto your side. Bend your knees and push yourself up onto your hands and knees.

Step 3: Crawl to a Sturdy Object

Look for a sturdy object like a chair or a table, and crawl to it. Once you reach it, place one foot firmly on the ground, push yourself with your hands, and gently stand up.

Step 4: Maintain your Balance

It's essential to maintain your balance as you get up. Keep your feet shoulder-width apart, and Your weight is split equally across your two legs. Stay calm, take deep breaths, and try to regain your composure.

Rest when Needed

If you feel dizzy or lightheaded, take a few minutes to rest before walking. Breathe deeply to help you regain your balance.

Learning how to get up safely after experiencing a fall is crucial. To get up securely and prevent more harm, follow these detailed instructions.

Join The Core Series Weeks 5-8

The second series of the course Balance Program: The Core Series Weeks 5-8 is a productive training phase to enhance your psychological and physical wellness.

The value of the course is to support the participants in living a more independent life. For example, managing activities of daily living (ADLs) and instrumental activities of daily living (IADLs)

By following the structured program, you can develop better habits and routines that will support overall health and balance in your life.

Beginner weeks 1-4 fundamental/foundational and week 5-8 core series packages cost $125 each, and you have a two-month period to complete them.

The entire 1–8 week curriculum costs $240 and takes three months to complete. Extensions are not available.

Every week builds on the previous one. For best results, do the full program so you don't lose momentum and solidify a routine that can support you after you graduate from the program

The course is driven by evidence-based research and working with clients to improve balance.

Join the balance program today by following this link.