McArthur YMCA
Karina Gilchrist
Associate Executive Director
May 21, 2019 4:00 p.m.
Rob Calija, ACSM-CEP (Certified Exercise Physiologist)
Personal Trainer, McArthur Family YMCA
In the modern worldwide community, osteoarthritis (OA) is considered one of the leading causes of musculoskeletal pain and disability. Bone mass decreases by about 0.5% per year or more after the age of 40, regardless of sex or ethnicity. In women, estrogen withdrawal at menopause results in rapid bone loss. Chronic unhealthy conditions are common when muscles are weak and lack range of motion. According to the National Institute of Health (NIH), 9 percent of adults ages 65 and older reported having difficulty with balance. Balance can be influenced by muscular strength and endurance, mindful awareness, inner ear function, and eye sight. Specific daily practiced activities such as Tai Chi, Yoga, line dancing, semi-tandem walking or general weight lifting exercises help maintain or improve an individual’s balance.
Daily Challenge: Perform one or more balance exercises once each day during the entire month. Make sure to be near a wall, solid chair, or handrail to prevent from falling.
Heel-to-toe walking: While walking in a straight line, walk 8-12 steps tandemly using the heel to toe method one foot directly in front of the other.
Spell and balance: While standing on one leg, spell words using the non-support leg. For instance, spell out your name, the day of the week, or a favorite color. Spell the entire word once and repeat on the other side.
Marching: While standing, march up and down with alternating legs. Turn the head left and right at the same time. March for 10-30 seconds.