The Hidden Danger Of Ageing No One Talks About

A few years ago, I decided to go undercover and try a Reformer Pilates class at a big franchised studio. A friend of mine had started going to the same chain near her home and wanted my honest opinion about the quality of the class.

One of my biggest takeaways was the complete absence of any type of balance training or challenge. Scooter, ideal for challenging balance, is a common standing reformer exercise and the only standing exercise that was included in the 50 minute session. It involves placing 1 leg on the movable carriage, knee bent, foot against the shoulder rest, while standing on the other leg. The standing leg keeps you stable as the moving leg pushes the carriage back, and the springs assist it to come in, while you resist slightly.

Hands can be placed on the footbar for support if needed. The instructor told everyone who felt they needed assistance for Scooter to grab a pole for support. To my astonishment, the entire class grabbed poles except for me due to their inability to balance. Based on what I'd seen already, they all should have been capable of doing Scooter without poles. They were in their 30s and early 40s and without injuries, and the banter between the clients and instructor indicated they had been doing classes together for a long time.

I drew some strange looks for going without a pole and presumably not falling over as the others proceeded to wobble their way through the exercise, even with the poles for support. Despite their training, their ability to balance was dangerously low, and it wasn't on their radar that this was an essential skill they should be practicing. The reality is that our natural ability to balance starts to decline between the ages of 40 and 50, so if you aren't actively working to improve it, it will continue to deteriorate as you age, putting you at risk of falling.

There is no point being "fit" if it's not functional, meaning you can perform the exercises in class, but if it doesn't translate into assisting you with daily life, such as preventing falls through good balance, it's ineffective. If these young people were struggling now with their balance, what would they be like as they aged?

Falling Can Be Fatal - Why Don't We Talk More About It?

There is a generalised acceptance in society that falling continually as we age is a normal part of the aging process. It isn't. And we need to let go of this belief, as it is ruining lives. It impacts not only the person who has fallen and has been injured or killed, but also the family and loved ones who suffer too. No one tells us to make sure we maintain our balance as we age until it's too late. Well, I'm here to tell you that poor balance is a hidden danger of ageing, and you need to start preparing now if you aren't already doing so. If you have osteopenia or osteoporosis, good balance is even more important, as your risk of fracture is higher than those with normal bone density.

How To Get Started With Balance Training

Test your balance by standing in front of a wall for support and then lift 1 leg off the floor, placing it next to your ankle, to balance on 1 leg. According to a 2022 study, the inability to balance on 1 leg for 10 seconds could be an indicator of serious underlying health conditions. In fact, the failure to do this could lead to premature death within a decade. If you find this challenging and can't balance for 10 secs yet - don't despair.  With daily practice, you will improve, but DAILY practice is the key. It only takes a minute or two to balance on each leg each day as you improve, and seconds when you first start. Over time, this simple yet highly effective exercise will help prevent you from falling as you age.

Taking Your Balance Training Further

While balancing on 1 leg is an excellent starting point, if you want to take your balance training to the next level, my unique online Pilates program is for you. In addition to learning how to strengthen your core, glutes, feet, and upper and lower body, there is a strong emphasis on balance training from beginner level to advanced challenges. The majority of the videos are 10 mins in duration, making them easy to fit into even the busiest schedules. When it comes to balance training, your body will become familiar with a particular exercise over time, so it's good to keep your body and brain guessing and try different challenges rather than practicing the same thing all the time. 

If you are ready to begin strengthening with Pilates and improving your balance, email me at [email protected] .  Alternatively, you can  book your in-depth Initial Assessment with me via Teams. or work independently at your own pace through my library of on-demand videos.  Take the free 10 day trial and start now.  It would be my pleasure to assist you in maintaining your balance and help to protect you from the danger of falls as you age!