  Dear Valued Patients,
As the autumn approaches it is an ideal time to focus on health and well-being. In this newsletter I have written about the importance of incorporating balance and stability into your daily exercise regime. I have also added three tips on how you can bolster your health during the cooler months. How to improve your balance Balance is defined as an even distribution of weight enabling someone or something to remain upright and steady. Whether we’re getting dressed, walking our dog, or training for a marathon, balance is crucial in daily life. Improving our balance is just as important for our health as other types of exercise. Recent research suggests that our ability to balance may even influence our longevity as we age. Balance and Aging As we get older, our ability to balance naturally declines. When we become sedentary, this decline can accelerate, increasing the risk of falls and related injuries. In older adults, falls are a leading cause of serious injuries and loss of independence. Research also links poor balance to other health concerns, such as cognitive decline and reduced life expectancy. However, the good news is that balance can be improved at any age with regular training. Health guidelines recommend that adults aged 65 and older should engage in balance exercises at least twice a week, alongside strength, flexibility, and aerobic activities. Balance at Every Stage of Life Balance isn’t just a concern for older adults, it’s beneficial for people of all ages. Athletes use balance training to enhance performance, to prevent from injury and to recover post injury. Pregnant women notice balance shifts when their centre of gravity is shifting as their bellies grow. Women going through menopause can benefit from balance exercises to counteract bone density loss. These are just a few examples of times in life when balance exercise can be useful. Sports and Activities That Improve Balance Incorporating activities such as running, cycling, ball sports, yoga, tai chi, and resistance training such as weightlifting into your routine can improve muscle strength, coordination, and bone health while enhancing your balance. Simple Balance Exercises to Try For those looking to improve balance through targeted exercises, here are some easy options: 1. Tree pose Lift one foot off the ground, turn the knee outwards and place the foot up against opposite thigh (or leg). Hold for 15-30 seconds. If it is hard to balance lean against a wall or hold onto the back of a chair. 2. Sit-to-Stand Stand up from a seated position without using your hands, repeating 5-10 times. 3. Heel and Toe Raises Lift your heels off the floor to stand on your toes, then switch to standing on your heels, repeating 5-10 times. 4. Side Leg raise Lift one leg out sideways and hold for 15-30 seconds, repeating on the opposite side. If it is hard to balance lean against a wall or hold onto the back of a chair. 5. Heel-to-Toe Walk Walk in a straight line, placing one foot directly in front of the other. 3 Tips to help you stay healthy during Autumn: 1. Strengthen Your Immune System Autumn often marks the onset of cold and flu season. Enhance your immune defences by consuming a balanced diet rich in fruits and vegetables, staying hydrated, and make sure you get enough rest. 2. Stay Active As temperatures drop, it’s tempting to become less active. However, regular exercise is vital for maintaining physical and mental health. Engage in activities you enjoy, such as walking, cycling, or indoor fitness classes, to keep your body moving and spirits high. 3. Treatment Schedule an osteopathic appointment in order to manage musculoskeletal discomfort and prevent injury. Treatment can reduce stress levels, support circulation, improve sleep and mental health. If it’s been a while since your last visit, now’s the perfect time to book your next appointment. Let’s work together to keep you moving and thriving! Book your session today by calling 0409 052 292 or visiting https://www.stinayogaosteo.com/book-online.html.
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