January 29, 2015

Good balance requires mental and physical fitness Balance can't be taken for granted past a certain age; it must be maintained — both in mind and body. General physical fitness and targeted exercises to improve balance can prevent falls. But so can staying mentally active to maintain brain health. A sharp mind helps you to think — and stay — on your feet. Get your copy of Better Balance Discover how you can prevent falls by improving your balance and mobility. Better Balance: Easy exercises to improve stability and prevent falls gives you step-by-step instructions for easy, effective workouts that will improve posture, increase muscle strength and speed, sharpen reflexes, expand flexibility, and firm your core. You'll also get tips for fall-proofing your home. "We need careful planning of our movements, decision making, reaction time and attention," says Brad Manor, PhD, an instructor in medicine at Harvard Medical School and director of the Mobility and Falls Program at the Harvard-affliated Hebrew Senior-Life in Boston. "Staying mentally active is very important to avoiding falls." We depend on a complex system for keeping us upright. The inner ear, which senses head motions, has an important role. So does the body's somatosensory system, which relays the feeling of the ground beneath your feet. And, of course, vision tips you off to obstacles around you. The brain takes in all this information, plans out movement, and carries it out. "Balance is a complex system," Manor says. "Especially as we get older, cognition becomes a big part of it." Manor and his fellow researchers are conducting studies to evaluate the balance benefits of tai-chi, a form of exercise that involves moving gently through a series of poses. Tai chi improves balance because it works with both the mind and body. Classes in tai-chi and a related exercise system, qigong, are widely available. The American Tai-Chi and Qigong Association provides a search engine for finding tai-chi and qigong classes in your area. You can find it at www.health.harvard.edu/tai-chi. You could also perform daily "standing balance" exercises. These include repeated moves that involve standing on one leg while gently lifting the other. A personal trainer can also help you learn a balance-improving routine.   Maintaining mental fitness, remaining physically active, and practicing tai-chi, qigong, yoga, or some other mind-body exercise can help you keep your balance and avoid stumbling. But if you do lose your balance, recovering requires muscle power. Power is the ability to exert force quickly — the kind of conditioning an experienced ball room dancer uses to "push off" during quick steps and returns. Rapid, forceful exercises like hopping and side stepping help to build power. For beginners, classes or trainers are valuable to learn how to exercise for power safely. To learn more about exercises and moves to improve your balance, buy Better Balance, a special health report from Harvard Medical School. Share this story:

News and Views from the Harvard Health Blog Use of common anticholinergic drugs like Benadryl linked to increased dementia risk A new report in JAMA Internal Medicine links long-term use of anticholinergic medications to an increased risk of dementia. Anticholinergic drugs include some antihistamines (like Benadryl), and some tricyclic antidepressants, medications to control overactive bladder, and drugs to relieve the symptoms of Parkinson's disease.

Balanced approach to fitness is key A walking program is good for you; so is resistance or weight training; balance exercises help improve your athletic abilities and keep you independent. The current U.S. physical activity guidelines emphasize all three aspects of fitness. Here are the recommendations: All adults — including people with various disabilities — should aim for a total of 150 minutes of moderate aerobic activity, or 75 minutes of vigorous activity, or an equivalent mix of the two throughout the week. Twenty minutes of moderate activity is roughly equal to 10 minutes of vigorous activity. During moderate activities, you can talk, but not sing; during vigorous activities, you can manage only a few words aloud without pausing to breathe. Adding time — up to 300 minutes of moderate activity, or 150 minutes of vigorous activity, or a mix — increases the health benefits gained. Twice-weekly strengthening activities for all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) are recommended, too. Balance exercises are particularly important for older adults at risk of falling. Flexibility exercises may be helpful, too. This much activity is a pretty high goal, and can feel overwhelming. If you can't meet all of the guidelines, experts suggest doing as much as you can. Some activity is always better than none. Even short bits of activity, such as five minutes of walking several times a day, are a good first step toward meeting a bigger goal. For more information on improving your balance and preventing falls buy Better Balance, a Special Health Report from Harvard Medical School. Share this story:

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Better Balance Featured content: • How balance works • Balance problems • SPECIAL BONUS SECTION: Preventing falls • Activities that enhance balance • Starting balance workouts safely •  ... and more! Click here to read more »