As we age, maintaining our balance becomes increasingly crucial for our well-being, especially for those over 65, as falls and broken bones become serious health issues. One simple and fun activity that has been proven to help improve balance and coordination is playing catch. According to researchers at the University of Illinois at Chicago, tossing around a weighted medicine ball can effectively decrease the risk of falling and enhance overall coordination.
Understanding Maintaining Balance
Our brains are wired with two strategies to help us maintain our balance when experiencing sudden or unexpected obstacles. For instance, when walking down the street and seeing someone about to bump into us, our brains brace themselves in anticipation of the impact. This triggers muscle mobilization, allowing us to physically prepare for the encounter.
However, if you don’t see a potential threat to your balance on time (e.g., a bump or uneven ground), your brain calls muscles into action after you start stumbling. This could involve body posture adjustments or taking extra steps to regain balance.
As we grow older, our ability to brace ourselves for such obstacles and prepare for them decreases. In turn, our muscles don’t adequately prepare for the encounter, causing us to become less stable and more likely to fall.
How Playing Catch Helps
Researchers conducting the study investigated the impact of playing catch while analyzing the electrical activity in the elderly participants’ leg and trunk muscles. They found that coordination between muscles could indeed be improved as a result of this activity.
Findings revealed a “transfer effect,” meaning that learned skills in training could potentially be helpful in other aspects of daily life. So what may seem like just an entertaining game of catch can actually play a crucial role in maintaining balance and lowering the risk of falls for older adults.
Adding Variety to Stay Engaged
To benefit from playing catch and prevent boredom, consider introducing variations of the game to keep things fresh and exciting. Try using balls of different sizes, weights, and textures to offer a range of physical challenges. This not only keeps the participants engaged but also helps to exercise various muscle groups, providing more comprehensive balance training.
In addition to catch, consider incorporating other balance training exercises into your routine. Some popular and effective options include the following:
- Yoga or Tai Chi: Both of these low-impact exercise forms focus on balance, flexibility, and core strength. Look for local classes or online tutorials to get started.
- One-Legged Stands: This simple exercise involves standing on one leg for as long as possible (aim for 30 seconds), then switching to the other leg. For an added challenge, try closing your eyes or performing this exercise on an unstable surface, such as a pillow or Bosu ball.
- Resistance Training: Weight training is an essential complement to balance exercises, as it helps to build muscles, joints, and bones. Before starting a resistance training routine, consult with your physician or a personal trainer for advice on suitable exercises and how to perform them safely.
Incorporate Balance Training Into Your Daily Life
As we all strive to lead active, healthy lives, keeping our balance sharp is essential, particularly for older adults. Consider incorporating a few minutes of balance training into your daily routine, such as performing simple exercises while waiting for the kettle to boil or during TV commercial breaks.
Playing catch and incorporating other balance training exercises into your life can prove to be an enjoyable, feasible, and effective way to maintain your balance and overall well-being for years to come. So, pick up that ball and start playing — your body and mind will thank you!
