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The Benefits of BalanceFor All Ages
For Healthy TransitionsJuly 28, 2014Jill Stein, Northwestern Medicine Osher Center for Integrative Medicine
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• Posture – checking your alignment; finding new norms; creating new habits
• Muscle Strength and Stability – how these elements effect balance; what muscles are most important
The Benefits of Balance
Components of Balance
For All Ages
• Exercises – which muscles to strengthen; sample exercises; creating a routine
• External Factors – footwear; floor surface; tripping hazards; factors outside
• Reducing Your Fall Risk
How To Improve Balance
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• Checking Your Alignment – plumb line; how to find it; what are the key components to remember
• Finding New Norms – look at yourself in the mirror; check reflection in windows
• Creating New Habits - leave yourself notes; ask others for feedback; find focal points
The Benefits of Balance
Components of Balance: Posture
For All Ages
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• How Muscle Strength and Stability Effect Balance – strong muscles hold bones and joints in place better, creating stability
• What Muscles Are Most Important – large legs muscles; core muscles: abdominals, back, pelvic floor
The Benefits of Balance
Components of Balance:Muscle Strength and Stability
For All Ages
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• Which Muscles to Strengthen – all major muscles; legs, abdominals, back and pelvic floor, upper/mid-back, arms, shoulders, chest
• Sample Exercises – squats, lunges, rows, push ups, belly hugs, spinal movements
• Create a Routine – set a schedule; use a calendar; short terms and long term goals
The Benefits of Balance
How To Improve Balance:Exercises
For All Ages
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• Footwear – make sure they fit; do they stay on your feet?
• Floor Surface – carpet, wood floor or tile
• Tripping Hazards – area rugs, cords, pets, shoes, toes
• Factors Outside – weather; pot holes, curbs, people, dogs
The Benefits of Balance
How To Improve Balance:External Factors
For All Ages
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• Be thoughtful about your choices• Posture, look ahead• Get stronger and more stable;
exercise• Pay attention to your environment• Watch tripping hazards
The Benefits of Balance
How To Improve Balance:Reducing Your Fall Risk
For All Ages
Key FactsBenefits of Balance - Posture, Muscle Strength and Stability, Exercise, External Factors
Questions?Benefits of Balance
ResourcesBenefits of Balance - Group Classes at Northwestern Hospital - Summer Session. Not Too Late To Register. - Fall Registration Opens Monday, August 4th
- To Register Call: 312-926-8400
Thank YouBenefits of Balance