BALANCE

Many organizations, including the National Institute on Aging, recognize the importance of balance for preventing falls — especially among older people — and recommend certain techniques for improving it, often as part of strength training (see "Classes"). Besides being one of the normal challenges of aging, balance problems are also a concern for people with such conditions as Parkinson's disease, arthritis, multiple sclerosis, and osteoporosis.

Ways to work balance exercise into everyday life

It may be easier than you think to fit balance training into your daily routine. Try some of the following activities:

• Stand on one leg whenever you're waiting in line at the theater, bank, or grocery store.

• Stand on one leg while brushing your teeth: one minute on one leg while brushing the upper teeth, and another minute on the other leg while brushing the lower teeth.

• Practice sitting down and getting up from a chair without using your hands.

• Practice walking heel to toe — that is, like a tightrope walker, placing the heel of one foot just in front of the toes of the opposite foot each time you take a step.

• Take a tai chi or dance class (or use DVDs at home), or take up social dancing. Although more research is needed, there's evidence that dance can improve balance and stability. Studies comparing dancers to non dancers suggest that dancers rely more on proprioception than on visual cues.

• Visit a fitness center and find out if it offers balance classes or the use of (and training on) balance or wobble boards.

Harvard Health Publishing, https://www.health.harvard.edu/

FLEXIBILITY

• Stretch every day

Simple stretching can increase your range of motion and decrease pain in conditions like rotator cuff tendinopathy. The great thing about stretching is that you can do it anywhere, and it only takes a few seconds to a few minutes.

There are three types of basic stretches. You can choose to focus on increasing flexibility or you can work on mobility, too.

Static stretching — You probably learned this style in middle school. (Think standing toe touch and thigh stretch.) Static stretching increases flexibility by putting light tension on a muscle and holding the position for 30-60 seconds. Be sure not to bounce. It's best to warm up first before attempting this type of stretch.

Isometric stretching — In this type of stretching, you get into a static stretch position, then gently contract the stretched muscle. Keep the length of the muscle and the angle of the joint steady. Hold for 10-15 seconds then relax your muscle for about 20 seconds or more, then repeat. Isometric stretching increases strength and flexibility.

Dynamic stretching — When you roll your neck, do walking lunges or arm windmills, you're doing dynamic stretching. A dynamic stretch takes a specific movement and allows the joints and muscles to move through their full range of motion.

Dynamic stretching is controlled and smooth. It's a great way to warm up before exercising and helps increase range of motion.

When beginning a stretching routine, remember to take it slow. Stretching too quickly and too far can trigger your body's defense mechanisms to protect itself from tearing joints and muscles. Stretch just until you feel tension. If you feel pain, you've gone too far.

• Discover foam roller self-massage

They cost as little as $10 and come in many lengths and densities. A foam roller is an easy and convenient way to release tension in muscles and connective tissue, which helps increase flexibility and improve mobility.

For beginners, a medium foam roller may be most comfortable.

• Use your body's natural movement

Using your body's natural movements can increase your mobility, stability and balance. Plus, it adds a little playfulness into your day. One example of a "natural movement" activity is crawling. Getting down on all fours strengthens and mobilizes just about every muscle and joint in your body. Climbing, carrying, throwing and catching (safely and gently, of course) are other ways to keep yourself supple.

However you choose to move, remember to breathe freely, start slow, be gentle, and don't bounce.

Perhaps most important: Find stretches and other activities you actually like to do that fit into your daily routine. That's the best way to guarantee you'll stick with a more flexible way of life.

Mayo Clinic https://www.mayoclinic.org/

STRENGTH

According to Physical Activity And Strength: A Report Of The Surgeon General (1996), experts agree that aerobic activities should be supplemented with strength developing exercises at least twice a week. These activities will help you:

• build strength

• maintain bone density

• improve balance, coordination and mobility

• reduce risk of falling

• maintain independence in performing activities in daily life

There have been hundreds, if not thousands, of studies with volunteers from ages 55-90 weight training. Training with weights, whether that be heavy or light, has been shown to be a safe, enjoyable, and beneficial activity for older adults and the elderly.

To keep it safe, studies suggest using safe equipment, careful warming up and cooling down, and a focus on using the correct range of motion is important. You should be sharing your new or current physical endeavors with your doctor and get the two thumbs up from them as well.