By Kassia Garfield, Owner, MaxStrength Fitness, Niceville
As we age, most people star to feel less stable and feel that balance starts to be more of a problem. Balance is a crucial component of physical health, contributing not only to everyday tasks like walking and standing, but also to athletic performance and injury prevention. As we age, our balance tends to decline due to a loss of muscle mass, a lack of strength to be specific, as well as decreased coordination and stability. Combined with sarcopenia, that natural loss of muscle mass as we age, this can lead to an increase in fall risk. The risk of hip fractures only increased with age due to a lack of muscle, decreased balance and osteoporosis. Hip fractures in the elderly are one of the largest risks, with one in four people dying within a year of a hip fracture. One effective way to combat this is through strength training, which builds muscle, improves joint stability and enhances neuromuscular control.
1. Strengthening Muscles and Stabilizing Joints
At the core of balance lies the body’s ability to stabilize itself against forces like gravity and external disruptions. This requires strength in the muscles surrounding key joints, especially the ankles, knees, hips and core. Weak muscles in these areas can lead to poor posture, misalignment and difficulty in maintaining stability during movement. The stronger we are, the easier it is to pull our body’s weight back into its center of gravity.
When the core and leg muscles are strong, they provide the foundation needed to maintain balance, reducing the risk of falls and improving control during dynamic activities. In the beginning of strength training, there is not always an increase in muscle mass, even though muscles might be able to lift more weight. This is from a principle called “neural adaptation” which means our body is just better at using and coordinating the muscle we already have. This allows our nervous system to respond quicker and also have the strength to correct a loss of balance.
2. Enhancing Proprioception
Proprioception is the body’s ability to sense its position in space. Good proprioception is essential for balance, because it helps us adjust our posture and movements without consciously thinking about it. Strength training improves proprioception by engaging and training the neuromuscular system, which includes receptors in the muscles and tendons that communicate with nerves that communicate with the brain. Any strength training can help jump start the nervous system. Creating challenges of muscle contractions and maintaining equilibrium, forces the brain to refine its ability to sense and respond to the body’s position in space. Over time, these exercises improve proprioception, making it easier to maintain balance in various situations, from walking on uneven terrain to performing complex athletic movements.
3. Improving Postural Alignment
Balance is heavily influenced by good posture. Strength training strengthens the muscles of the back, shoulders and core, which are vital for maintaining proper posture throughout daily activities. Postural alignment plays a key role in balance because when the body is aligned correctly, it is easier to maintain a stable center of gravity and distribute weight evenly across the body.
Strengthening the upper back, for example, through rows or reverse fly exercises can improve posture by preventing rounded shoulders. A strong core, targeted through exercises like crunches and back extensions helps support the spine and encourages an upright, balanced posture, further improving overall stability.
Conclusion
Strength training is a powerful tool for improving balance. By strengthening key muscles, enhancing proprioception and promoting better posture, regular strength training can significantly reduce the risk of falls, enhance physical performance, and support overall mobility. Whether you’re looking to improve athletic performance or maintain independence as you age, strength training should be a cornerstone of your fitness routine for balance and stability.
Here at MaxStrength Fitness we offer full body, comprehensive workouts targeting the busy professional and active aging adult. If you feel balance is turning into a struggle, please give us a call at 850-373-4450 to learn more and schedule a free consultation.
~ Kassia Garfield, Ed.D, DPT, PT, ATC, COMT, OCS, Cert. DN.
