Three Steps for Better Balance Video

Our purpose in creating this podcast is to help a person lower the risk of falling. The information on this page and in the demonstration video is simple and powerful. You can put the demonstrated ideas below into practice; they will strengthen your balance control and lower your risk of falling.

Balance loss is a normal part of movement. Falling is the abnormality, especially a pattern of falls or near falls where no obvious accident or unusual circumstance can be identified as the cause. Two or more falls in the space of a year would be considered a pattern that might indicate some weakness in the balance system.

The fear of falling creates high levels of anxiety and tension which seriously erodes one’s sense of independence and quality of life. We hope that this information helps to guide you toward safer movement practices and ultimately helps you to feel better about the quality of your life.

 

Below, is a very simple bit of advice that a professor from my college days gave me about conveying information to an audience. It never seems to lose it’s potency:

First, tell your audience in simple terms what you intend to say.

“In order to lower the risk of falling,

Be Aware, Slow Down, and Widen and Lengthen your base of support (the distance between your feet)”

Second, say it again in more detail.

“Be Aware.

• • • • • Be conscious of distractions.
        • Watch out for tripping hazards.
        • Pay attention to your surroundings.

Slow Down. Slowing down allows MORE TIME for our senses to gather information about the environment, MORE TIME for the brain to process the sensory information, and MORE TIME to make decisions about safe movement.

Widen your base of support. Put more distance between your feet in order to make it easier to shift the weight from one leg to the other. Shifting the weight is one of the primary keys to better balance control and safer movement. When watching the video demonstration, observe how the weight is quite clearly shifting from one leg to the other. Notice how a wider and deeper/longer base makes movement more relaxed and balance control more reliable, especially when moving on soft surfaces such as grass.
+ Keep calm and stay relaxed.
Make a conscious effort to be as calm and relaxed as possible when moving, especially on an unfamiliar surface or in situations where there are multiple obstacles and other distractions.”

Third, tell your audience again in simple terms what you already told them.

“In order to lower the risk of falling,

Be Aware – Slow Down – Widen and Lengthen your base of support.”

 

Stay Upright and Keep Safe!

Dan Layne | Genevieve Shabandar

 

For more information on balance, balance classes, and balance training videos, follow the links below:

• Three Steps for Better Balance – Article  (provides a little more detail and serves as a companion to the video)
• More Balance & Mobility Articles
• Balance Training Videos