The Benefits of Balance For All Ages

1. The Benefits of BalanceFor All Ages For Healthy Transitions July 28, 2014 Jill Stein, Northwestern Medicine Osher Center for Integrative Medicine

2. The Benefits of Balance For All Ages How To Improve Balance Components of Balance • Posture – checking your alignment; finding new norms; creating new habits • Muscle Strength and Stability – how these elements effect balance; what muscles are most important • Exercises – which muscles to strengthen; sample exercises; creating a routine • External Factors – footwear; floor surface; tripping hazards; factors outside • Reducing Your Fall Risk

3. The Benefits of Balance For All Ages Components of Balance: Posture • 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

4. The Benefits of Balance For All Ages Components of Balance: Muscle Strength and Stability • 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

5. The Benefits of Balance For All Ages How To Improve Balance: Exercises • 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

6. The Benefits of Balance For All Ages How To Improve Balance: External Factors • 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

7. The Benefits of Balance For All Ages How To Improve Balance: Reducing Your Fall Risk • Be thoughtful about your choices • Posture, look ahead • Get stronger and more stable; exercise • Pay attention to your environment • Watch tripping hazards

8. Key Facts Benefits of Balance - Posture, Muscle Strength and Stability, Exercise, External Factors

9. Questions? Benefits of Balance

10. Resources Benefits 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

11. Thank You Benefits of Balance