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I have been training with John since he started as a personal trainer 12 years ago. I have seen Body Balance grow, improve, and become one of the best places to train and take care of my body. I tried to do it at home, but things just distracted me or I was just tired!

I found that if I had an appointment 2 times a week I could always get my workout in. I challenge you to try one massage from any massage therapist at Body Balance- you will never go anywhere else ever again. They really know what they are doing! In addition, the best part of Body Balance is the staff- they are like family and they truly care for you and care about how your body will treat you in the future! My whole family has come to workout at Body Balance. Our time here had a profound and lasting impact on the health of our family.

The training made us all stronger, but that was such a small part of the growth we experienced.

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Through the time we spent with John and Kristi we were pushed to personal growth as well. John recommended reading that changed the course of my life and 2 of my sons were inspired to become personal trainers. The true difference is the genuine concern that they have for your whole person. The goals are truly your own and they meet you right where you are, ready to help you get to where you want to be.

Why I love Body Balance? Body Balance has the most personable, friendly, and competent staff you can find. They conform to all your needs and desires and turn them into a reality. You cannot find a place where you feel more comfortable and glad to be there! Body Balance rocks! Carl is great. He constantly pushes me. He mixes up the training to makes it fun and hard at the same time. Olivia has done a great job of massaging the knots in my body that I have developed in my workouts with Carl.

She does the best on my legs- my knees are not good and Olivia has helped me work towards the new and improved me. She is what got me started here at Body Balance. I have never trained like this before. Carl has done a great job walking me through the process of training. I have learned so much about my body. I sure feel better able to do more. Basic level: Walking on even ground while performing a motor task or a cognitive task.

Moderate level: Walking with reduced-step width while performing a motor task or a cognitive task, or walking and combining a motor task and a cognitive task carrying a tray while talking , or performing two motor tasks carrying a tray while performing head movements. Advanced level: Walking with reduced-step width and combining a motor task and a cognitive task or performing two motor tasks.

Even though the balance training was performed in group, the exercises were individually adjusted for each participant with the aim of constantly challenging the balance control systems.

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These examples demonstrate how the exercises can be individually adjusted and challenging for each individual:. Using different arm and foot positions: Arms hanging at the sides or crossed over the chest or placed in the lap while sitting. For changes in support area, the feet can be placed wide apart, near each other, close together, in a semi-tandem or tandem stance, or on balance-disc cushions see supplementary material Figure 7. Performing exercises at different speeds, such as walking, head movements, or arm and leg movements.

Varying the spacing between the cushions or varying the number of cushions when walking on balance-disc cushions. Supplementary material Figure 8 illustrates ways that an exercise can be individually adjusted. However, in the future, the programme could be developed to include components that specifically address this concern. For example, therapists could discuss the fear of falling during the training sessions, allowing participants to explain their perceived fear of falling, and situations in which the participants perceive a fear of falling could be incorporated into the training programme.

The distribution of the exercises included in the programme could also be taken into consideration in the future. Exercises focused on standing and walking could be prioritized over sitting ones to make the programme more specific to balance performance during walking and standing, thereby better reflecting balance tasks in daily life. This balance training programme can easily be modified to suit different conditions - for example, by excluding exercises with pushes and trunk rotations for older adults with osteoporosis, as noted in Table 1.

The balance training programme may be used either in clinical practice exactly as presented or as a guidance structure for group balance training programmes. It can be modified to suit available resources, local conditions such as type of equipment and localities , and other patient groups. If the training programme is modified, it should remain grounded in the theoretical background of balance control, basic exercise principles, and increasing difficulty - that is, it should always incorporate progressively more complex exercises involving both motor and cognitive tasks dual- and multi-task activities , as described.


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To ensure that the balance training is effective, we believe that two or more physiotherapists, depending on the number of participants and their balance abilities, should be present to facilitate the individual progression of exercises and to challenge each participant in a safe way. This balance programme improves balance control, fall-related self-efficacy, fear of falling, walking speed, physical function and can easily be modified to suit different conditions. If the programme is modified, it should remain grounded in the theoretical background of balance control, basic exercise principles, and involving both motor and cognitive tasks.

Conflict of interest: The authors declare that there is no conflict of interest. National Center for Biotechnology Information , U. Clinical Rehabilitation. Clin Rehabil. Author information Article notes Copyright and License information Disclaimer. This series of articles for rehabilitation in practice aims to cover a knowledge element of the rehabilitation medicine curriculum. Nevertheless they are intended to be of interest to a multidisciplinary audience. The competency addressed in this article is that it is of importance that the trainee is grounded in the theoretical background of balance control, basic exercise principles, and involving both motor and cognitive tasks in the training programme.

Email: es. Received Apr 8; Accepted Jul This article is distributed under the terms of the Creative Commons Attribution 3. This article has been cited by other articles in PMC. Associated Data Supplementary Materials Supplementary material.

10 Yoga Poses and Exercises for Balance Training

Abstract Objective: To give the rationale and evidence for and a detailed description of a rehabilitation programme of proven effectiveness in improving balance in older adults. Background theory and evidence: Based on the knowledge that balance loss usually occurs in situations when attention is divided, especially when being older, and that balance control relies on the interaction of several physiological systems, we have developed a specific and progressive balance training programme with dual- and multi-task exercises for older adults. Practical application: Balance demanding exercises, specific to the various components of balance control and to situations in daily life, were performed in sitting, standing and walking at three different levels of progression basic, moderate and advanced of increasing difficulty and complexity.

Conclusions: This balance training programme strengthens self-efficacy in balance control leading to improved fall-related self-efficacy, reduced fear of falling, increased walking speed, and improved physical function. Keywords: Balance, exercise, older adults, training programme. Introduction We have developed a balance training programme for older adults aiming to reduce fear of falling and to improve their balance function in daily life, thereby contributing to better health.

Practical application We chose to perform the exercises as a group programme, in minutes group sessions, three times a week during 12 weeks as this has proved to be valuable from several points of view. Table 1. Open in a separate window. Table 4. Motor task Moving arm, leg, head, or trunk leaning, turning Buttoning and unbuttoning clothing Juggling a balloon Throwing and catching a ball Kicking a ball Carrying a glass of water, a tray with several glasses of water, or a large ball Rolling a Ping-Pong ball on a tray Closing eyes Cognitive tasks Counting - adding or subtracting by three or seven from a given start number Reading a newspaper, silently or aloud Reciting categories of flowers, animals, countries, cities, names, etc.

ABLE Bodies Seniors Go Head to Head at Mobility 'Carnival'

Table 2. Table 3. Clinical messages. Supplementary Material Supplementary material: Click here to view. Footnotes Conflict of interest: The authors declare that there is no conflict of interest. References 1. Stops walking when talking: a predictor of falls in older adults? European journal of neurology : the official journal of the European Federation of Neurological Societies.

Masud T, Morris RO. Epidemiology of falls. Age and ageing ; 30 Suppl 4 : 3—7.

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Fear-related avoidance of activities, falls and physical frailty. A prospective community-based cohort study. Age and ageing ; 33 : — Physical activity and public health in older adults: recommendation from the American College of Sports Medicine and the American Heart Association. Medicine and science in sports and exercise ; 39 : — Applied physiology, nutrition, and metabolism ; 38 : — Fear of falling: measurement strategy, prevalence, risk factors and consequences among older persons.

Age and ageing ; 37 : 19— A systematic review of interventions conducted in clinical or community settings to improve dual-task postural control in older adults. Clinical interventions in aging. Exercise for improving balance in older people. The Cochrane database of systematic reviews CD How to improve gait and balance function in elderly individuals- compliance with principles of training. European Review of Aging and physical activity ; 4 : 15— American College of Sports Medicine position stand.

Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise.