A two minute hack for Balance, your bodys secret superpower

0:00Welcome to the 95 Wellness Podcast, a show about corporate wellness solutions with innovators and forward thinking leaders who are at the forefront of the workplace wellness movement. I'm your host Aisha Tahir. Hello everyone. How are you guys doing? I am doing so good. Minus all the rain that we are getting. I'm not really a big fan of rain because that really hamper my ability to run. That being said though, everything is going one. I'm super excited about a few new things like I'm starting another podcast and it's going to be on longevity. That would be really dedicated towards exercise and nutrition science as it relates to your life span and your health span. So keep an eye out for that.

1:02Today's episode is going to be a quick wellness fight for you. And I'm tackling a topic that many of us take for granted until we lose it, which is our body's balance. It's not just about not falling over. It's about having the freedom to move, walk on uneven ground and live on your own. Like I love running on trails, even technical trails, if I have access to them. And I know how much balance plays a role for me to be able to run on a trail. And if there is one thing that can take you from dependence to wellness, it is maintaining your body's balance. And for many of us, as we age, the system that maintains balance of our body starts to quietly decline. Don't believe me? Well, here's a stat check for you.

2:02According to the Centers for Disease Control and Prevention, one in four Americans aged 65 and older, falls each year. And take this. And when we talk about life-threatening, we mean that if all can start a cascade of events, leading to severe illness or death. Here is how a simple trip leads to the hospital. If you fall down, it almost always results in death. If you fall down, you'll be able to walk on a trail. If you fall down, it almost always results in a hip fracture. Nearly 400,000 seniors are hospitalized for hip fractures because of that annually in the US. These often require surgery and according to statistics, 40% of those patients who fracture their hip are admitted to a nursing home after the hip fall and they don't return to fully independent living.

3:08Also, falls are the number one cause of traumatic brain injuries. If you're on blood thinners and many people are, a head injury from a fall can cause fatal internal bleeding, sometimes with no warning symptoms. So this is how a simple split-second stumble can result in a life-threatening hospital visit. That's why better balance is so important. Better balance means you are more active, confident and independent. Research also shows that being able to stay on one leg for 10 seconds is associated with higher longevity in middle age and older individuals. Balance training strengthens your core and leg muscles, which improves posture and reduces joint pain. It's a use it or lose it scenario. Between the ages of 35 and 70, we lose muscle mass, which directly impacts our ability to stabilize ourselves,

4:09try to incorporate strength training and pilates into your regular routine. Poor balance brings a fear of falling so we can't forget the mental game here. When you're afraid, you stop moving. When you stop moving, you get weaker, which makes you more likely to fall. And it's a downward spiral from there. Now, let's dive into what helps our body to maintain balance. Balance is a complex, beautiful dance between your eyes, your inner ear, your muscles and your brain. As early as our 30s, we start losing muscle mass. I'm talking about muscular atrophy and sarcopenia. We also lose muscle strength. By the time we hit our 70s, we could lose up to 50% of our muscle mass, making it harder to catch ourselves. Proper perception plays an important role in balance too.

5:09The nerves in our feet and joints start sending signals slower to the brain, meaning your brain doesn't know where your feet are as accurately as it used to. Inner ear changes are also responsible for losing balance. The tiny hair cells in your inner ear that detect movement, they begin to deteriorate as we age. So basically, the system that tells your brain to correct your position slows down, but don't worry. You can reverse this. I have a 2 minute balance hack for you. You don't need a gym. You just need 2 minutes, twice a day, and guess what? You already have those 2 minutes in your schedule, because you brush twice a day, and brushing last 2 minutes each. While brushing, stand on one leg, hold onto the counter for support only if you absolutely need it.

6:10Try to stand on one leg for 30 seconds, then switch. Those tiny wobbles you feel, that is your brain recalibrating and strengthening your ankles and hips. It's so simple to do, because you're already brushing your teeth. You can start using your daily routines to train your body, and when you stack your habits, you're more likely to stick with them. Thanks for listening to the podcast today. Now go and stand on one leg. Happy balancing!