Adding balance to your workout pays dividends

Q: I am starting to have problems with my balance. Walking up and down stairs, getting in and out of the car and even just standing up is becoming harder and harder. I walk at the gym and use weight machines, but are there any specific exercises that can help me improve my balance?

A: Integrating a balance program into your workout is not only important, but necessary. Increased difficulty in lifting, climbing, reaching, bending, standing and other functional activities can be evidence that you need additional exercises to address these concerns.

•Along with a balance program, you’ll also need to add exercises to improve posture, stability, flexibility, strength, endurance and agility. All of these elements go hand in hand.

•Before we discuss any exercises, it’s important to rule out any medical conditions or medications that may affect your balance. Hearing and vision impairments, circulatory, neurological and musculoskeletal issues, in addition to certain medications, can affect balance. Talk with your physician about these conditions and how they might affect your balance.

•There are several ways to add workouts that help improve your balance. Classes such as Tai Chi (the use of gentle body movements and breathing techniques to maintain body and mind balance,) and yoga can be helpful in improving coordination, flexibility, relaxation, strength and endurance.

•Other exercises include the use of fitness tools such as the balance board and stability ball. You want to begin with the most basic form of these exercises before progressing to more difficult variations. For example, practicing balancing on a flat surface before moving to an unstable environment will not only keep you safe, but also allow your body to adjust to the new challenges placed upon it.

•Remember, you want an integrated approach to improving balance that includes preparing your body to transfer these new skills into everyday activities. Although the ability to stand on a balance board may demonstrate your proficiency at that skill, it is important that it be performed with proper strength, posture and stability.

•Before you begin your balance program, identify the areas where you need improvement. Knowing where your body needs help can guide the type of balance, strengthening, flexibility, endurance, agility and stability exercises you need to perform. This will also give you a way to measure your progress.

•Always consult a physician before beginning an exercise program.