Doctor’s Senior Exercise & Health Newsletter

July 1, 2005
Issue Vol. 5 No. 7                                                                          

In This Newsletter                                                    

Introduction
Healthfully yours
Health Hints

Introduction***

The Doctor’s Senior Exercise & Health Newsletter is written monthly, solely for information to help seniors, baby boomers and anyone who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. It does not constitute the practice of medicine and is not meant to prescribe treatments. It is offered strictly as an educational aid. Any medical problems you may have, we recommend that you seek the help of your physician or other healthcare professional. Discussing your intentions with your doctor is always the proper procedure. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. You may wish to share this newsletter by sending a copy to a friend, neighbor or relative and suggesting they subscribe to it.

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Balance…

You have heard the expression “I lost my balance”, when one stumbles and tries to keep from falling? That, I am sure has happened to each and every one of us at one time or another. “Balance” is an integral part of our daily living. The term “propioception”, is defined as the ability to sense the position and location and orientation and movements of the body and its parts. Proprioception is the body’s sensory system that controls our balance. It is in part controlled by the inner ear, the vestibular system in the ear, our eyes, the muscular system and the signals sent from these parts to our brain.

Our muscles also play a significant part in our balance. The major low back muscles control the body balance to such a degree, that if there is a weakness in any of these muscles, it will impair one’s balance. That is why if the individual is suffering with low back pain, their balance will be impaired. Underneath these major low back muscles, there are also minor groups of intrinsic muscles that add to the support of the spine as well. Very often these muscles are weakened due to spinal conditions that occur, such as a spinal misalignment. A misalignment of any of the spinal segments is known as a subluxation. When subluxations occur, the nerves emanating from the spinal cord, and through the foramina (openings), are either irritated or pinched. In this occurrence, there is a misfiring of the nerve stimuli sent by the intrinsic muscles to the brain. This misfiring causes a loss of spinal stability, and the result is an imbalance in the proprioception system, and the body loses its ability to maintain a normal balance.

An individual that has a scenario as described above, will have a weakened proprioceptor system, and they will be prone to falls and accidents, that will further put them at risk for causing fractures or more spinal subluxations. Normal body balance is lost, putting the individual at serious risk for more bodily harm.

Aging, very often plays a major part in the normal balance of the body and the gradual loss thereof. Starting at around the age of 50, there is a gradual deterioration of all the body senses that maintain normal balance. This will be especially true of the individual who has maintained a sedentary lifestyle. Such a lifestyle will have weakened the muscles and spinal integrity. As the muscles lose mass, they will be weaker, unless the individual has maintained an active lifestyle.

Regardless of how old an individual may be, there are ways to improve the body’s balance, and proprioceptive senses. Read how in the Health Hints below.

Health Hints***

For starters, an individual must build their physical capabilities. To do this, they should speak to their healthcare provider about what type of exercise program they can engage in. They then have to find a program that will suit them. The program should be a no impact, total body workout. It has to be easy and convenient for them to do. If the program meets these criteria, it will be easier for them to dedicate themselves to it, and not easily give it up.

Next, you should do the following exercise, even though you have been doing a full exercise program. On a daily basis, stand on one leg, while you count to 30. Then stand on the other leg and count to 30. This may prove to be difficult for you at first and find you can’t do it. When starting this procedure, you should stand near a wall in the event you fall-over, so that you can catch yourself. As you become stronger and your balance improves, the count of 30 will be easier to achieve. When you find that you can get to the 30 count, your balance will have improved dramatically. Improving your balance to this degree can prevent future falls and accidents.

Don’t stop with the above activities. Stay as active as you can. Start walking more. Ride a bicycle if possible, even if it is only a stationary one. Swimming is excellent, as well as walking in the pool. Yoga and dancing can help improve balance, as well as skating and the martial arts. The important thing is to keep your body moving and not become a couch potato.

Doc Cane