By Rita La Rosa Loud, B.S.
Perhaps you read earlier articles regarding balance by this newspaper’s contributing writers, including yours truly. In my view, it is worth repeating. Better balance, weight loss, and building strength are among the top fitness goals regularly cited. My February 2023 article, “Build a Strong Foundation for Better Balance,” notes that research findings support our results that standard, all-inclusive, resistance training leads to enhanced balance in the older population. How balance problems transpire is located on nih.gov, entitled “Older Adults and Balance Problems.” This piece, however, calls attention to three physiological causes of balance issues easily improved with strength exercises and a sensible nutrition plan: 1. Postural malalignments, 2. Weak and tight musculature, and 3. Excess bodyweight.
Postural malalignments
Lining up the upper and lower body is imperative for good balance. For instance, a forward head lean, thanks to gazing down at our mobile devices, draws the head forward off the center of gravity; a fall together with an injury will in all probability ensue. Our senior members are instructed to keep eyes focused forward and practice good posture while strength training to help prevent this from happening. Balance issues also occur with a rounded upper back (kyphosis/hunchback) and with misaligned, uneven hips. Strengthening and stretching affected muscles can improve a variety of postural malalignments like these. Indeed, posture balance study subjects experienced a 35-50% improvement in these two areas (see February 2023 article).
Weak and tight musculature
After years of inactivity and absence of resistance exercise, muscles, joints, tendons, ligaments, and bones become weak and tight, muscles shorten, lose elasticity, joints stiffen, range of motion diminishes. It is no wonder balance becomes compromised. Incorporating stretching and strengthening for major muscles of the upper/lower body (neck, shoulders, arms, core, hips, thighs, and buttocks) helps remedy balance problems. Additionally, training throughout a full movement range is central to increase flexibility and strength; that is, train in the fully extended (lengthened); fully flexed (shortened) positions. Strengthening weak muscles and stretching tight muscles eases thebody into correct alignment, improves posture, and rewards you with better balance.
Excess body weight
Have you ever seen an expectant woman waddling down the street, or perhaps experienced a pregnancy? Recollect how it affected your balance. It is analogous for overweight individuals as a substantial belly distension throws the body off kilter. Everyone benefits from consuming a healthy diet of nutritious foods (fruit, vegies, nuts, legumes, lean meats, dairy) particularly enough protein to maintain lean muscle, a key ingredient, as a strong musculature is crucial for the best possible balance outcome. To calculate protein requirements, see May 2024 article, “How Much Protein is Needed to Repair and Rebuild Muscle?.”I am pleased to report our older adult and senior participants favorably Improved their balance and posture after completing a weight loss, resistance training, and balance exercise program.
Quincy College’s Wayne Westcott, Ph.D. Center for Health, and Fitness trainers help to improve body composition, posture, and balance in our strength, flexibility, endurance, balance, and functional exercise program. Located at Presidents Place, 1250 Hancock St., call 617-405-5978 to try a class. Street parking and a parking garage are available.
About the Author: Rita La Rosa Loud holds a B.S. in Exercise Physiology with additional education in Sports Medicine and Athletic Training. She is NASM Certified and has been actively involved in the fitness industry for more than 35 years. She is also an author and writes
fitness-related articles for various publications. Currently, she is a fitness researcher and directs the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. She can be reached at 617-405-5978.
