Balance Program Week 1-4 Foundational

The Balance Program was created to serve the aging population, and offer a companion program for active adults looking to support and enhance their current athletic training.

In this article, we'll take a closer look at the first four weeks of the balance program and what you can expect in regaining your mobility, strength, flexibility, and ability to complete everyday tasks.

Whether you're looking to improve your fitness, manage stress more effectively, or build a stronger core and muscles, the balance program can provide you with the tools and support you need to succeed.

So let's learn more and investigate the first four weeks of this life-changing program.

The Balance Program has two assessments: at the beginning of the program and at the end of the program. This program is preventative, not skilled; the assessments are to gauge individual progression and as a companion to possible future research.

The components of the Balance Program include:

Sensory Integration
Proprioceptive Neuromuscular Facilitation (PNF)
Pilates
Balance Training
Exercise-induced Neuroplasticity

Sensory Integration

Sensory integration is crucial to living a balanced life.

Sensory integration is essential for the human body to coordinate our movements and be aware of our environment to interact safely and efficiently.

Proper sensory integration also helps us maintain balance and stability, reducing the fear of falling. Practicing sensory integration exercises regularly can improve the quality of life for people of all ages.

A Balance Program incorporating activities designed to improve sensory integration can be helpful for those struggling with difficulty integrating sensory information into their daily life.

These activities may include balance exercises that require focus on proprioception, such as standing on one leg or using a stability disk, and breathing exercises, such as meditation.

For example, Pilates can help increase proprioceptive awareness, balance, and stability.

These exercises are beneficial for healthy aging since they help improve body strength, coordination, and cognitive functioning.

By engaging in activities that promote sensory integration regularly, you can enjoy better physical health, psychological well-being, social functioning, and overall quality of life.

Proprioceptive Neuromuscular Facilitation (PNF)

Proprioceptive neuromuscular facilitation (PNF) is a type of physical therapy that uses stretch and contraction techniques to improve joint and muscle function. And specific repetitive patterns of the upper and lower extremities. The repetition is necessary to gain new, more functional ways of movement.

It is based on the concept that muscles, tendons, and ligaments work in unison to create an efficient body movement.

PNF increases flexibility by lengthening the muscle fibers and strengthening muscles by strengthening their attachments to the bones.

PNF can treat various conditions, including chronic pain, arthritis, stroke, injuries, or other muscular-skeletal issues.

For our program, we'll be focusing on strengthening patterns only, such as:

Shoulder stabilization exercises
Leg stabilization exercises

These activities increase independence while enhancing balance and lowering the fear of falling. This, in turn, helps increase circulation and range of motion while strengthening weakened muscle groups.

PNF aims to help you achieve better mobility and improve your overall quality of life by reducing pain and improving balance and coordination.

With the Balance Program, you can move more freely throughout your day without feeling restricted or limited by pain or weakness.

Fear of Falling and Breath

Fear of falling is a common concern among older adults and can significantly impact their quality of life. Several things, including physical weakness, balance deficits, and fear or anxiety, can bring it on.

Despite this, you can take some action to reduce the fear of falling and improve safety.

Ankle proprioception (the ability to feel where your foot and ankle are in space) can also be improved with exercises. Improving proprioception will help with balance and coordination, which in turn can reduce the risk of falls.

Fundamental ways to reduce the fear of falling are through proper breathing techniques. Deep respiration through the diaphragm activates the parasympathetic nervous system, which aids in body and mind relaxation.

This type of breathing also improves blood flow to the brain, aiding focus and attention.

Additionally, it aids in releasing tension from the body which may help reduce stress, anxiety, or fear related to balancing activities.

To practice deep diaphragmatic breathing, start by:

Resting your hands on your lap or sides while sitting back in a chair with your feet flat on the floor.
Take a few deep breaths while focusing on expanding your belly rather than just your chest as you inhale deeply through your nose into your lower abdomen.
Then, exhale slowly through slightly pursed lips while engaging your abdominal muscles until all the air has been released from your lungs.

By incorporating this type of mindful breathing into daily activities such as yoga, meditation, or stretching exercises, individuals can gain greater control over their breath which can help decrease the fear of falling and improve overall balance.

Lower Body/Ankle Specific Exercises

Lower body and ankle-specific exercises are an essential part of any fitness routine. These exercises can improve the strength and stability of your ankles, which can help enhance equilibrium while injury risk is decreased.

Strengthening the muscles around your ankles can also help support your lower body and reduce strain while walking or running.

Calf stretches are a great way to increase flexibility in the lower leg muscles.

Start with some basic stretches:

Stand facing a wall with one foot flat on the ground and one foot against the wall.
Lean against the wall, extend your calf muscle, and hold for 15-30 seconds.
Switch legs and follow the same steps.

Next, use balance exercises to strengthen your ankles, try:

Standing on one foot for 30 seconds at a time effectively improves coordination, stability, and balance in this area.
You can also do toe raises on both feet by lifting each foot off the floor separately and holding it for five seconds before returning it down again.
To reap the greatest benefits, cycle ten times on each side.
Add ankle weights for added resistance.

Finally, add some resistance training for a more intermediate level to target specific areas of weakness or imbalance.

Ankle weights are an excellent way to add extra load while keeping you stable during ankle workouts like calf raises or lateral shuffles.

When performing any of these exercises, be sure to go slow and steady - never 'bounce' into a stretch or activity, as this could cause further injury.

Pilates and Balance

Pilates is a great way to improve your balance and overall physical health. It focuses on core strength, flexibility, and coordination, which can help you become more aware of your body's fundamental movements and reactions.

Pilates reinforces the abdominal core muscles that support the spine, hips, and shoulders.

This helps improve posture and reduces back pain by increasing your awareness of how you move in space. These training sessions also help with proprioception - which is essential for balance and coordination.

By focusing on the quality of movement rather than speed or repetition, Pilates can help reduce tension in the body while providing a sense of calmness.

Overall, Pilates can help develop better balance, improve posture, reduce stress, increase core strength and even aid in rehabilitation after an injury or surgery.

It can support any physical activity, whether it be running, playing basketball, swimming, or lifting weights, by increasing strength and flexibility.

Most importantly, awareness and the ability to move with awareness and intent.

Dynamic Balance

Dynamic balance is a crucial but frequently ignored component of any workout regimen. It involves using your body's natural movements to maintain stability and posture.

This type of balance can help improve coordination, agility, and proprioception – the ability to sense where your body is in space.

Start with basic exercises like side-to-side shuffles and single-leg stands to improve your dynamic balance. These exercises involve moving your feet in different directions while maintaining balance.

You can increase your fitness level with these workouts as you get more accustomed to them by adding weights or changing the velocities of movement patterns.

For example, do side-to-side shuffles while carrying a medicine ball or do single-leg stands on an unstable surface, such as a foam pad or Bosu ball.

Additionally, it's essential to include some flexibility work into your routine.

Stretching can help improve your range of motion and make it easier to perform dynamic balance exercises without compromising form or risking injury.

Try adding dynamic stretches such as standing side bends or standing knee hugs into your warm-up before performing dynamic balance exercises.

Dynamic balance training should be included in any fitness program for maximum benefit.

With regular practice and dedication, you will soon notice improved coordination and agility and increased mobility and stability in the lower body.

Muscle Weakness and Loss of Muscle Mass

Muscle weakness is a common problem that can occur for many reasons. It can result from age-related muscle loss, an underlying medical condition, or lack of exercise.

Whatever the cause, it's critical to take action to maintain the health and strength of your muscles.

Regular exercise is one of the most effective ways to prevent and combat muscle weakness. Activities for building and maintaining muscle mass include resistance band training and weightlifting.

Other activities, such as yoga and Pilates, can help improve flexibility and coordination, which are essential for maintaining balance.

If you're having muscle weakness, ensuring you get enough restful sleep each night is essential. Sleep helps your body repair itself so you feel relaxed and refreshed when you awaken.

Finally, if you think there may be an underlying medical condition causing your muscle weakness, don't hesitate to see a doctor for further advice and treatment options.

With some simple lifestyle changes plus dedicated effort in strengthening your muscles, you should soon notice an improvement in your strength and balance.

Exercise-Induced Neuroplasticity

Exercise-induced neuroplasticity is a phenomenon in which physical activity causes changes in the brain that lead to improved learning and memory.

As we exercise, our brains are flooded with hormones and neurotransmitters that increase the production of new neurons and strengthen existing connections between them.

This increased neuron production allows us to absorb information, learn more effectively, and recall memories faster.

Exercise improves blood supply to the brain, allowing for better oxygenation and nourishment of neurons.

All of this helps us become better learners and thinkers.

By taking advantage of these positive effects on our brains through regular exercise, we can boost our cognitive performance and improve our overall quality of life.

Exercise-induced neuroplasticity has been linked to improved mental health as well as decreased risk factors for neurological diseases such as Alzheimer's disease.

Proximal Stability Leads to Distal Mobility

Proximal stability leads to distal mobility is an essential concept for anyone who wants to improve their balance, strength, and coordination.

It means that when the muscles around your core are solid and stable, it can help you move more efficiently with less risk of injury in your limbs.

The best way to achieve proximal stability is by engaging in various exercises to build strength in your core and glutes.

We recommend the following exercises for stability training:

Planking
Pilates
Yoga
Walking heel-to-toe
Standing on one foot

Planking is an excellent exercise for this purpose, as it helps to strengthen the entire trunk area. Pilates and yoga are also excellent for improving core stability.

In addition to strengthening the muscles around your core, practicing balance exercises like walking heel-to-toe or standing on one foot is essential. This will help you develop better balance as well as proprioception.

Once your core is solid and stable, these skills will allow you to move more freely and confidently while performing activities like running or sports.

To sum up, proximal stability leads to distal mobility by providing a solid support base for your entire body. With a steady foundation, you can move more quickly and safely with lower injury risk.

Why is the Workout Done Barefoot?

Working out without shoes helps promote better balance and stability while reducing the risk of injury by allowing your feet to move and flex unrestrictedly.

Additionally, working out barefoot encourages proprioception, an internal sense of knowing where your body is in space.

This improved awareness can help you to become more aware of how your body moves, allowing for greater control and precision when performing exercises.

Going barefoot during workouts reduces the risk of uncomfortable foot issues such as blisters or calluses due to the repetitive motions and friction created by wearing shoes.

And because there's no cushioning between your feet and the ground, you can engage more muscles while exercising – meaning more significant gains in strength and power.

So if you want to improve your balance, core strength, agility, and overall quality of life, consider trying barefoot exercises.

Habit Formation

Habit formation is an important part of developing healthy lifestyle habits. It takes time and effort to create new habits, but the benefits are worth it.

https://www.psychologytoday.com/us/blog/striving-thriving/202110/the-neuroscience-habits

To start forming healthier habits, try following these simple steps:

Make time to accomplish your workouts. Schedule your workouts in advance and commit to keeping them.

Focus to strengthen neural pathways . Practicing the same movements will help you to develop muscle memory and increase your ability to perform them better and faster.

This makes it an ideal method of training if you’re just starting out with a new balance program or if you’re looking for a way to increase the intensity of your workouts without adding too much risk of injury.

You have a better chance of continuing to set aside that time for your health and wellness once the program is through if you can manage it for 4 weeks.

FAQ

Are you struggling with balance and stability in your everyday life?

The Balance Program was created using the author's years of client-facing experience, her yoga, Pilates, and occupational therapist training, and her four years of balance research, seminars, and workshops.

Are you afraid of falling if you go outside?

The Balance Program is a preventative course that aims to reduce your risk of falling and improve your ability to move through daily activities more easily and with less fear, combining strength, flexibility, and balance training with occupational therapy techniques, Pilates, yoga, and meditation.

Would you like to add an additional layer of an evidence-based program to your current exercise regimen or supplements?

Would you like to improve your current workout routine/ supplement with the additional layer of an evidence driven program?

Join the Balance Program

Our introductory balance program week 1-4 fundamental/ foundational is an effective training phase to improve your physical and mental well-being.

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 for each, and you have a two month period of time 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 save money.

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

Join the balance program today by following this link.

Bibliography

Alexander NB and Hausdorff JM. Guest editorial: linking thinking, walking, and falling. The journals of gerontol- ogy Series A, Biological sciences and medical sciences 2008; 63: 1325–1328.

Chandler JM, Duncan PW, Sanders L, Studenski S. The fear of falling syndrome: relationship to falls, physical performance, and activities of daily living in frail older persons. Top Geriatr Rehabil 1996;11:55-63.

Delbaere K, Crombez G, Vanderstraeten G, Willems T, Cambier D. Fear-related avoidance of activities, falls and physical frailty. A prospective community-based cohort study. Age Ageing 2004;33: 368-73.

Gaffar, A. F., Waghray, S., & Balne, N. K. (2019). Efficacy of Balance Scales in Fall Risk Identification in Elderly with Breathing Pattern Dysfunction-An Observational Study. International Journal of Health Sciences and Research, 9(2), 101-7.

Kelly PW, Yushiao W, Culham EG Sensory-specific balance training in older adults: effect on position,movement, and velocity sense at the ankle. Phys Thea. 2007; 87 (5): 560- 568.

Smee DJ, Berry HL, Anson JM, Waddington GS. The relationship between subjective falls-risk assessment tools and functional, health-related, and body composition characteristics. CGG Res. 2015; 4 (3): 1- 6.

Springer S, Giladi N, Peretz C, Yogev G, Simon ES, Hausdorff JM. Dual-tasking effects on gait variability: The role of aging, falls, and executive function. Mov Disord. 2006;21(7):950–957.

de Vasconcelos, G. S., Cini, A., Sbruzzi, G., & Lima, C. S. (2018). Effects of proprioceptive training on the incidence of ankle sprain in athletes: systematic review and meta-analysis. Clinical rehabilitation, 32(12), 1581-1590.

Maki, B. E., Cheng, K. C. C., Mansfield, A., Scovil, C. Y., Perry, S. D., Peters, A. L., ... & McIlroy, W. E. (2008). Preventing falls in older adults: new interventions to promote more effective change-in-support balance reactions. Journal of electromyography and kinesiology, 18(2), 243-254.

Perry, S. D., Radtke, A., McIlroy, W. E., Fernie, G. R., & Maki, B. E. (2008). Efficacy and effectiveness of a balance-enhancing insole. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 63(6), 595-602.

Priplata AA, Niemi JB, Harry JD, et al. Vibrating insoles and balance control in elderly people. Lancet 2003;362:1123–4.

Meyer PF, Oddsson LI, De Luca CJ. Reduced plantar sensitivity alters postural responses to lateral perturbations of balance. Exp Brain Res 2004;157:526–36.

Tania CliftonSmith Jr. Breathing pattern disorders and physiotherapy: inspiration for our profession. Physical therapy reviews. 2011; 16(1): p. 75-86.

Azab, A. R., Abdelbasset, W. K., Basha, M. A., Mahmoud, W. S., Elsayed, A. E., Saleh, A. K., & Elnaggar, R. K. (2022). Incorporation of Pilates-based core strengthening exercises into the rehabilitation protocol for adolescents with patellofemoral pain syndrome: a randomized clinical trial. European Review for Medical and Pharmacological Sciences, 26(4), 1091-1100.

Stephens, R. J., Haas, M., Moore III, W. L., Emmil, J. R., Sipress, J. A., & Williams, A. (2017). Effects of diaphragmatic breathing patterns on balance: a preliminary clinical trial. Journal of manipulative and physiological therapeutics, 40(3), 169-175.

Kolar, P., Sulc, J., Kyncl, M., Sanda, J., Neuwirth, J., Bokarius, A. V., ... & Kobesova, A. (2010). Stabilizing function of the diaphragm: dynamic MRI and synchronized spirometric assessment. Journal of applied physiology, 109(4), 1064-1071.

Ma X, Yue ZQ, Gong ZQ, Zhang H, Duan NY, Shi YT, Wei GX, Li YF. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017 Jun 6;8:874. doi: 10.3389/fpsyg.2017.00874. PMID: 28626434; PMCID: PMC5455070.

Zijlstra GA, van Haastregt JC, van Eijk JT, van Rossum E, Stalenhoef PA, Kempen GI. Prevalence and correlates of fear of falling, and associated avoidance of activity in the general population of community-living older people. Age Ageing 2007;36: 304-9.

Age Differences in Timed Accurate Stepping With Increasing Cognitive and Visual Demand: A Walking Trail Making Test Neil B. Alexander,1,5,6 James A. Ashton-Miller,2,5 Bruno Giordani,3 Ken Guire,4 and Albert B. Schultz2,5