BALANCE IS AN IMPORTANT AND AN UNDERRATED PART OF FITNESS. GOOD BALANCE HAS BEEN ASSOCIATED WITH BETTER BRAIN FUNCTION, MEMORY AND SPACIAL AWARENESS – ESPECIALLY IN OLDER ADULTS.
This month, GemLife’s Health and Lifestyle Coordinator Josh Kristenson answers a question on strength and balance exercises from Ron Phelan at GemLife Woodend.
Ron tells me that he is walking in the indoor heated pool and using the rowing machine to help with a shoulder injury as recommended by his physio. However, he is concerned about his balance and has been told by his doctor that blood pressure medication and age could be contributing factors.
It might surprise people to learn that there is a strong link between strength and resistance exercises and improved balance. A 2020 meta-analysis of 65 studies showed that resistance exercises helped improve balance.
And a study published in 2014 found that after 12 weeks of leg extension and lower curl exercises balance significantly improved.
Where you start is dependent on where the weak link is.
If the hips are the issue, strengthening the glutes and hip flexors will help. If it’s in the knee, training the quads (thighs) and hamstrings will assist. For the ankle, training calves and tibialis (front of the shin) will help.
As part of working these specific muscle groups, I also recommend a whole-body approach.
Since Ron is already walking in the pool, I suggest that he could progress to swimming laps, where the body is supported, and then to add in training days on the treadmill. The reason for choosing the treadmill versus walking outside is the treadmill can provide balance assistance and a nice flat surface to limit falls.
Regarding weight training, I suggest starting with the machines first. Risk of injury is lower and, as the machine movement is on a fixed path, there is reduced risk of losing control.
Free weights can offer much more complex movements and involve more muscles to control the movement and stability of the exercise. If you have intermediate fitness, I would utilise both free weights and machines. However, machines can still be a great option to provide stability so you can focus on lifting more weight.
Being able to incorporate both free weights and machines should also give you much more freedom and variety in your workouts.
Josh Kristenson
Health & Lifestyle Coordinator
Where’s Josh?
GEMLIFE HEALTH AND LIFESTYLE COORDINATOR JOSH KRISTENSON REGULARLY VISITS GEMLIFE RESORTS TO CONDUCT GYM INDUCTIONS, HOST ACTIVE EVENTS AND JOIN HOMEOWNERS FOR HEALTH AND FITNESS EVENTS IN THE LOCAL AREA.
Here is where you’ll find him this month and next:
- 8 September – GemLife Games Maroochy Quays
- 14 September – GemLife Bribie Island Kayaking Day
- 8 October – Ride the Range, Toowoomba
- 12 October – Maroochy Quays Waterfall Hike
HAVE A FITNESS QUESTION? ASK JOSH!
Send your questions to [email protected]