Train For Balance

Welcome to another edition of the Doctor’s Note where we talk about what’s on our minds when it comes to your health.

This week I had the pleasure of sitting down again with Scott Held to dive deeper into one of the most critical and often overlooked aspects of healthy aging: maintaining balance and preventing falls. Building on last week’s conversation about the dangers and consequences of falling, we turned our focus toward actionable strategies and practical exercises designed to keep you steady on your feet and independent in your daily life. Scott brings a unique perspective drawn from years of working with both elite athletes and older adults. His approach blends the science of biomechanics, the art of encouragement, and a passion for helping people retain their freedom and enjoy life as they age.

A key takeaway from our talk is the vital connection between muscle strength—especially core strength—and balance. As we age, muscle weakness and poor proprioception become major risk factors for falls. Most seniors don’t get enough protein, neglect resistance training, or overlook basic mobility tasks, but Scott and I discussed simple, targeted techniques to address all these issues. From squats and toe taps to standing marches and seated exercises, we explored how consistency and proper form can turn even the most basic movements into powerful tools for keeping you upright. We emphasized starting at your own level with functional assessments, focusing on quality of movement, and the crucial role of community in staying motivated and accountable. As Scott reminds us, “if you don’t use it, you lose it”—but with just a little intentional movement each day you can strengthen your confidence, improve your safety, and support a better quality of life.

PODCAST NOTES 

• Building a strong foundation is crucial at any age. When we talk about core strength, it's not just your abdominals—we're talking about the glutes, the hip flexors, your lower back, and all the muscles throughout your legs. These muscle groups collectively serve as the “foundation” for your body. Strengthening them ensures you’re not only standing taller and moving better but also increasing your ability to react to changes in balance that might come your way, such as uneven surfaces or sudden movement.

• The saying “Motion is lotion!” really rings true when it comes to joint health and muscle longevity. Regularly moving your muscles and joints keeps them lubricated and functioning as they should, reducing stiffness and pain. This means even gentle range-of-motion exercises, performed daily, can help wake up muscles that haven’t been used in a long time, and may prevent many of the issues that lead to falls in the first place.

• Functional assessments are essential before you start any program. Scott detailed how he watches how someone stands up out of a chair or lies down and gets out of bed. These everyday movements reveal important clues about underlying muscle weaknesses, balance deficits, and potential for injury. By working through these functional tests, you can tailor your exercise plan to focus on the areas you need the most.

• Proper technique protects your body and empowers independence. Sitting and standing shouldn’t involve guesswork; for example, scoot forward in your chair, bring your feet back, and put your “nose over your toes” before rising. When sitting, always face the chair squarely—don’t twist your body—to protect your knees from injury. Mastering these simple physics tricks can make a world of difference.

• Community and social engagement are as important as physical exercise. Seniors who participate in group activities or exercise classes are not only more motivated to keep moving, they’re also less likely to suffer from isolation, which is a major risk factor for both physical and mental decline. Places like The Blake bring people together, creating support networks and opportunities for accountability.

• Simple, consistent exercises can work wonders in building strength and balance. Bodyweight squats (or repeated sitting and standing), toe taps, standing marches, glute and abductor strengthening, and drills with cones or agility ladders—all these practical activities directly transfer to everyday life skills. They help with tasks like stepping off curbs, walking up stairs, or simply picking up a grandchild, and can reduce the risk of falls.

• Start at your level and progress at a comfortable pace. Whether you’re an elite athlete or just beginning, safety comes first. Master the basics—such as getting in and out of a chair—before attempting more complex drills. Each step you take builds both your strength and your confidence, and eventually, even advanced drills become second nature.

• Sharing practical tips and encouragement multiplies the benefits. Scott reminded us that the small sayings and tricks we learn aren’t just for ourselves—we should pass them on within our circles. Teaching a friend how to stand up properly or how to take steps safely can be life-changing for them and rewarding for you. Community education empowers everyone to live more fully and independently.

The journey to stronger balance and safer movement truly begins with awareness and small, practical steps. As you’ve heard, you’re never too old to build muscle, improve mobility, or regain confidence in your movement.

I urge you to evaluate your daily activities, try the foundational drills we discussed, and—perhaps most importantly—get involved in a community where you can move, learn, and thrive alongside others. Don’t wait for a crisis to motivate change. 

Stay educated. Stay healthy. 

Till next week.