The Importance of Balance as We Age: A Comprehensive Guide to Staying Steady and Strong
As we age, maintaining balance becomes an essential component of overall health and fitness. Balance isn’t just about staying upright—it’s a skill that affects nearly every aspect of daily life. From walking confidently and reducing the risk of falls to enhancing athletic performance and supporting long-term mobility, balance is a cornerstone of physical well-being.
At Choose2Be, I prioritize helping my clients on Vancouver Island and beyond improve their balance using targeted exercises and innovative tools. Whether you’re just beginning your fitness journey or looking to stay active as you age, understanding the importance of balance—and how to cultivate it—can transform your approach to health and fitness.
Why Balance Matters as We Age
As we grow older, our natural balance often begins to decline. This change can be attributed to several factors:
Muscle Weakness: The loss of muscle mass, known as sarcopenia, can reduce our ability to stabilize ourselves.
Reduced Joint Flexibility: Stiffness in the joints can make movements less fluid and more prone to missteps.
Slower Reflexes: The body’s ability to react quickly diminishes, making it harder to correct balance when needed.
Sensory Decline: Vision, inner ear function, and proprioception (the sense of where your body is in space) may deteriorate over time.
These factors can increase the risk of falls, which are a leading cause of injury among older adults. The good news is that balance can be improved with regular practice and the right tools, helping you stay active and independent for years to come.
The Benefits of Improving Balance
Working on your balance isn’t just about avoiding falls. It has a wide range of benefits that contribute to overall health, including:
Enhanced Coordination: Better balance improves your ability to move with grace and precision, whether it’s during exercise or everyday activities.
Stronger Core and Stability Muscles: Balance training activates muscles in the core, legs, and back, leading to better posture and reduced risk of back pain.
Increased Confidence: Knowing you can move safely and confidently reduces fear of falling and encourages you to stay active.
Better Athletic Performance: For those who enjoy sports or outdoor activities, balance training can improve agility and endurance.
Improved Brain Function: Balance exercises often engage the mind, boosting cognitive function and neural connections.
Tools and Techniques for Practicing Balance
At Choose2Be, I incorporate a variety of tools and exercises to help clients improve their balance. Here are some of the methods I use:
1. Balance Board
A balance board is a versatile tool that challenges stability and engages core muscles. It’s excellent for improving proprioception and strengthening stabilizer muscles.
How to Use It: Start by standing on the board with your feet shoulder-width apart, and practice shifting your weight from side to side. Progress to exercises like squats or light weights to increase difficulty.
2. Light Pods
Light pods are interactive devices that use visual and auditory cues to enhance balance and coordination. They are particularly effective for training reaction time and agility.
How to Use Them: Place the pods around your workout area and respond to their cues by stepping, reaching, or balancing on one leg. This dynamic training keeps your mind and body engaged.
3. Yoga and Tai Chi
Both yoga and Tai Chi are gentle practices that promote balance through slow, controlled movements and a focus on body awareness.
Recommended Poses: Tree pose, warrior III, and chair pose are excellent for building balance and strength.
4. Single-Leg Exercises
Standing on one leg challenges stability and strengthens the muscles that support balance.
Exercises to Try: Single-leg deadlifts, one-legged squats, or simply practicing standing on one leg for as long as possible.
5. BOSU Ball Training
The BOSU ball—a half-sphere used for balance exercises—adds an element of instability to workouts, forcing your body to stabilize itself.
How to Use It: Try doing squats, lunges, or planks on the BOSU ball for an added challenge.
6. Dynamic Movements
Incorporating dynamic exercises like walking lunges, lateral movements, or obstacle courses keeps balance training fun and functional.
Why It Works: These movements mimic real-life activities and help improve coordination and mobility.
7. Mindfulness Practices
Focusing on your breath and body awareness during balance training can improve your concentration and stability.
Try This: While balancing, take deep breaths and visualize your body aligning from the ground up.
How to Get Started
Improving balance doesn’t require hours of training each day. Small, consistent efforts can yield significant results. Start with simple exercises and gradually increase the complexity as your balance improves.
If you’re not sure where to begin or want a customized plan tailored to your needs, I can help. Whether you’re recovering from an injury, looking to enhance athletic performance, or simply aiming to stay active as you age, my personalized fitness coaching ensures you’ll see progress safely and effectively.
Contact Me to Start Your Balance Training Journey
If you’re ready to improve your balance and overall fitness, I’d love to support you on your journey. At Choose2Be, I offer one-on-one coaching both in-person in Nanaimo and surrounding areas on Vancouver Island, as well as virtual sessions via Zoom. Together, we can develop a holistic plan that addresses your unique needs and goals.
Let’s work together to help you feel steady, confident, and strong at every stage of life. Contact me today to book your session and take the first step towards better balance and a healthier future!
Visit Choose2Be.ca for more information, or email me directly to schedule your consultation.
Let balance be your foundation for an active and fulfilling life! 🌿💪
When it comes to mobility, posture, and overall core strength, few muscles play as crucial a role as the psoas muscle. Often overlooked in fitness conversations, the psoas is a deep-seated core muscle that directly influences our ability to move efficiently and maintain proper posture. Whether you’re looking to improve your flexibility, reduce lower back pain, or increase your strength, understanding the psoas muscle is essential.
In this comprehensive guide, we’ll delve into the function of the psoas muscle, its importance in your daily life, how weakness or tightness in this muscle can impact your body, and the best strengthening exercises to keep it functioning optimally.
What is the Psoas Muscle?
The psoas (pronounced so-as) is a long, thick muscle located on both sides of the lower spine. It originates at the lumbar vertebrae (T12-L5) and extends through the pelvis to the lesser trochanter of the femur (thigh bone). The psoas is one of the major muscles in the hip flexor group and is unique because it’s the only muscle that connects the spine to the lower body, creating a vital link between your upper and lower halves.
Its counterpart, the iliacus muscle, is often grouped with the psoas and together they are referred to as the iliopsoas. However, the psoas is the larger, more crucial muscle for several core functions.
Functions of the Psoas Muscle
The psoas muscle serves a wide variety of important functions, which include:
Hip Flexion: One of the primary actions of the psoas muscle is to flex the hip. Every time you lift your knee or bend at the waist, your psoas is hard at work.
Stabilizing the Spine: The psoas helps stabilize the spine and maintain proper posture. Since it attaches to the lower spine, it plays a significant role in preventing excessive arching of the lower back.
Supporting the Pelvis: The psoas contributes to the movement and stabilization of the pelvis, helping you maintain balance and upright posture during movement.
Breathing: Interestingly, the psoas is connected to the diaphragm, our main breathing muscle. This relationship makes the psoas integral to deep, diaphragmatic breathing, which can influence relaxation and stress levels.
Core Support: As part of the body’s deep core, the psoas works with other muscles like the transverse abdominis and pelvic floor muscles to stabilize the core during dynamic movement.
Signs of a Weak or Tight Psoas
Given the psoas muscle’s importance in daily movement, maintaining proper function is essential. However, modern lifestyles—especially long hours spent sitting—can lead to weakness or tightness in the psoas. Here are some common signs that your psoas muscle may need attention:
Lower Back Pain: One of the most common symptoms of a dysfunctional psoas is lower back pain. This happens when a weak or tight psoas pulls on the lower spine, leading to discomfort.
Hip or Pelvic Pain: Tightness in the psoas can cause pain in the hips or pelvis. This can result in a feeling of tightness or pinching when you try to extend your leg backward.
Postural Issues: A tight psoas can pull the pelvis into an anterior tilt, causing the lower back to arch excessively. This “swayback” posture is often associated with lower back pain and can lead to issues with your overall posture.
Difficulty with Movement: If your psoas is weak, movements that involve lifting the legs, bending forward, or walking may become difficult or uncomfortable. You may feel stiffness or reduced range of motion in the hips.
Digestive Problems: Given the proximity of the psoas to the digestive organs, tightness in this muscle can also affect digestion by compressing the abdominal cavity and reducing the movement of food through the intestines.
Causes of Psoas Dysfunction
The most common cause of a tight or weak psoas muscle is prolonged sitting. When we sit for extended periods, the psoas muscle remains in a shortened position, leading to tightness. Over time, this tightness can weaken the muscle and disrupt its ability to function properly. Other factors include:
Lack of Movement: A sedentary lifestyle reduces the activation and stretching of the psoas, which leads to weakness and dysfunction.
Improper Exercise Technique: Overtraining the psoas without balancing it with flexibility and core stability exercises can lead to tightness. Similarly, improper form during workouts may cause strain.
Stress: Emotional tension can lead to physical tension. The psoas muscle is deeply connected to our “fight or flight” response. Stress can cause this muscle to tighten, creating chronic tension if not addressed.
Benefits of Strengthening the Psoas Muscle
Addressing tightness or weakness in the psoas can lead to many physical improvements. Some of the benefits of a strong and flexible psoas include:
Improved Posture: A strong psoas helps maintain a neutral pelvis and prevents excessive curvature in the lower back.
Better Mobility: With a flexible and strong psoas, you’ll notice improved hip mobility, making activities like walking, running, and dancing smoother and more comfortable.
Reduced Lower Back Pain: Strengthening the psoas relieves pressure on the lower back, helping alleviate pain in this area.
Enhanced Athletic Performance: From running to lifting weights, a functional psoas improves balance, stability, and movement efficiency.
Deeper Breathing and Relaxation: Since the psoas connects to the diaphragm, maintaining its health can help facilitate deep breathing and lower stress levels.
Psoas Strengthening Exercises
To keep your psoas healthy and functional, incorporate these simple but effective exercises into your routine. Start with the easier versions and gradually progress as your strength improves.
1. Standing Knee Raise to Leg Raise
This exercise strengthens the psoas while also improving balance.
Stand tall with your feet hip-width apart.
Lift one knee towards your chest, keeping your spine straight.
Extend the leg out in front of you and hold for a few seconds.
Return the leg to the knee-up position, then lower it back down.
Repeat on both sides for 10-15 reps.
2. Sitting Single-Leg Raise
This seated movement targets the psoas without putting strain on the lower back.
Sit on the floor with your legs extended straight in front of you.
Place your hands on the floor by your hips for support.
Lift one leg as high as you can without bending your knee.
Hold for a few seconds, then lower back down.
Repeat 10-15 reps on each leg.
3. Sitting Hip Lift Compression
This advanced exercise challenges both your psoas and core muscles.
Sit on the floor with your legs straight and your hands on the floor beside your hips.
Engage your core and lift both legs a few inches off the ground while pressing your hands into the floor for support.
Hold for a few seconds, then slowly lower your legs.
Aim for 8-10 reps.
4. Psoas Stretch (Lunge Stretch)
Stretching the psoas is just as important as strengthening it to prevent tightness and maintain flexibility.
Step one foot forward into a lunge position with the back knee on the floor.
Push your hips forward while keeping your back upright until you feel a stretch along the front of your hip.
Hold for 20-30 seconds, then switch sides.
Incorporating Psoas Training into Your Routine
To keep your psoas muscle healthy and functioning optimally, consistency is key. Try incorporating these exercises into your weekly fitness routine, focusing on both strength and flexibility. If you spend a lot of time sitting, make sure to take frequent breaks to move and stretch.
Want to work on your psoas with expert guidance? Join me for Mobility & Flexibility classes at VIU every Monday and Thursday from 5-6 PM. In these sessions, we’ll work on strengthening not just the psoas, but all the key muscles involved in your posture, flexibility, and core strength. You can also book a 1:1 personalized session through Choose2be.ca to work on these exercises with tailored guidance.
Final Thoughts
Understanding and strengthening your psoas muscle is essential for a strong, balanced body. By focusing on both flexibility and strength in this area, you can prevent common issues like lower back pain and poor posture. Taking the time to care for your psoas will enhance your movement, improve your daily performance, and support a healthier, more resilient body.
