Balance yourself in San Miguel
By Lisa Attride De Gordillo (May 12, 2006)

San Miguel is famous (or should I say infamous?) for its cobblestone streets. They can be a little treacherous for all of us. Now, with the rains coming, we have to take even more care. Working on balance can help us move with control over these avenues of obstacles. Often as we age, our balance skills deteriorate. For this reason, it is important to exercise to improve and maintain balance throughout our lives. Falls are the leading cause of injury-related deaths in older adults,

as well as a significant cause of disability in this population. In 2000, 1.8 million falls among the elderly resulted in emergency room visits for head traumas, soft-tissue injuries, fractures and dislocations; these injuries accounted for over $16 billion in direct medical expenses. Among fall-related injuries, hip fractures are the most devastating.

Of course, most falls do not result in severe physical injuries. But a fall, or even a near fall, often damages a person psychologically-instilling fear that can lead to a self-imposed decrease in activity.

Among the many factors that contribute to falls are the following: Physical environment, muscular strength, balance and gait, medications, vision, cognition, reaction time and footwear. Many of these factors can be addressed through environmental modification and exercise intervention with the assistance of a physical fitness trainer. 

There are two types of balance: static balance, which is the ability to maintain balance during quiet standing, and dynamic balance, the ability to anticipate and react to changes in balance as the body moves.

Training good balance is as important as training flexibility, mobility and core strength. These are all movements that our body needs to function efficiently.

So, to improve balance, you have to participate in a little exercising. If you are a regular exerciser, however, you will be working on balance without even knowing it. Most balance exercises are performed on one foot, so your balance is under greater challenge. If you can improve your balance on one foot, you can more easily balance yourself on two feet.

If you feel comfortable and you have no injuries, on-the-spot balance exercises should be performed without shoes, because shoes provide support to the foot and can make the muscles of the foot and ankle weak and less effective. Conditions may not allow working without shoes, especially when working out with weight equipment. It is very important to wear suitable shoes when in a gym. However, performing certain movements without shoes will force the stabilizing muscles of the ankle to work harder to maintain your balance, thus increasing their strength. The counter-movements used to maintain your balance are also transferred into the knees, hips and lower back. Balance training, therefore, benefits the entire lower body.

"Balance training activities are among the fastest growing and most popular exercise options for adults," American Council of Exercise spokeswoman Kristie Spalding says. "Health clubs and trainers are offering balance training programs for virtually all levels and types of participants." This is the case in San Miguel, too. 

Improving your balance takes practice, so what can you do to increase balance? Increase muscle strength by training with weights, stand on one foot while brushing your teeth or washing the dishes (doing this several times a day for 15 seconds each time) or join a Pilates class, in which one of the main principles is balance. Take an aqua aerobics class or hire a qualified personal trainer. Take a walk around town. Wear good walking shoes. 

Be aware that when beginning an exercise program, your lack of familiarity with the movements and postures will provide adequate stimulus to enhance your balance. Someone with poor balance, though, should never exercise alone.



For more information on Pilates training (Yellow Door) and aqua aerobics contact Lisa Attride De Gordillo at 415-109-6972 or Lisa1love@hotmail.com For more information on strength, resistance and balance training in a private studio contact Rachelle Schaff at 415-152-4342 or rachelle@schaff.net