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Core Strength, Balance and Standing Stability
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Your core is the center of your body’s universe. When it is strong, it stabilizes your trunk allowing free and effortless movement. It is also the foundation for your balance. Although important for everyone, stability is particularly important for adults. The fact is that our balance begins to decline somewhere between 40 and 50 years of age. Luckily, performing balance exercises and strengthening your core can improve your stability and significantly reduce your risk of falls.

How are core strength and balance related?

Even though the body’s process for maintaining balance is very complex, there are 3 main systems that work together to keep you upright and on your feet.

  • Visual System: Your eyes send signals to your brain about your body’s position in relation to the environment around you.

  • Vestibular System: The vestibular structures inside your ears inform the brain about changes in head positions and body movements.

  • Proprioception System: The muscles, tendons, and joints throughout your body, including your core, have special sensors called proprioceptors. These proprioceptors provide your brain with information on the movement and position of your body parts. This is where your core muscles play their greatest role in balance.

These 3 systems work together to continually communicate information to the brain about the body’s position. The brain deciphers this information and signals to your muscles to make the necessary adjustments to your body in order to maintain balance and coordination.

 

3 ways having a strong core will benefit your balance:

  • A strong core stabilizes your trunk so you retain an upright posture if you begin to fall

  • It helps to encourage good posture and proper center of gravity 

  • Allows you to quickly respond to a stumble with an outstretched arm or leg to steady yourself and prevent you from falling

 

The best way to improve your core muscle strength and your balance is to train them together.

 

Standing Stability Exercises

Standing stability exercises effectively train the core muscles to respond appropriately if you lose your balance and start to fall. These exercises are great for any fitness level and can be done with simple items found around the home, or in the gym with equipment like Bosu balls, balance boards, weights, or a medicine ball.

 

 

 

Beginner Level:

Grab an item around the home that weighs 2-5 pounds (hand weight, a large filled bottle, bag of flour, large can of food). Also, grab a pillow that can be placed on the floor or a balance mat.

       

Starting position: Feet side by side, knees slightly bent, core muscles activated, hands holding a weighted item in front of your chest.

Exercise Movement: Keeping your core tight and spine still, slowly extend your arms, reaching the weight out in front of you, and then bring it back towards your chest. Perform 10-20 times. To advance the movement, extend your arms out straight and slowly lift your arms up and down. With your arms out straight, you can also perform circular movements, clockwise and counterclockwise.

Precautions: Perform the exercise standing next to a counter or firm chair so that you have something to grab if you begin to lose your balance and feel like you are going to fall.

 

 

 

Intermediate Level:

        

Starting position: Place your feet into a staggered stance. With your feet in this position, activate your core and hold the weighted object at chest level.

Exercise Movement: Keeping your spine still, perform the arm movements as above. Perform 10-20 times. Switch your stance and place the opposite foot in front. Repeat arm movements.

Precautions: Perform the exercise standing next to a counter or firm chair so that you have something to grab if you begin to lose your balance and feel like you are going to fall.

 

 

 

Advanced Intermediate

     

Starting position: Place your feet into a tandem stance, with one foot directly in front of the other.  With your feet in this position, activate your core and hold the weighted object at chest level.

Exercise Movement: Keeping your spine still, perform the arm movements as above. Perform 10-20 times. Switch your stance and place the opposite foot in front. Repeat arm movements. 

Precautions: Perform the exercise standing next to a counter or firm chair so that you have something to grab if you begin to lose your balance and feel like you are going to fall.

 

Advanced

  .   

Starting Position: Stand on one leg, activate your core and hold the weighted object at chest level.

Exercise Movement: Keeping your spine still, perform the arm movements as above. Perform 10-20 times. Switch feet. Repeat arm movements. 

Precautions: Perform the exercise standing next to a counter or firm chair so that you have something to grab if you begin to lose your balance and feel like you are going to fall.

 

 

 

To further challenge your balance, perform the exercises on an unstable surface, like a pillow, balance pad, balance board, or Bosu ball.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I love this exercise because it strengthens your core muscles while also challenging your balance.  But don’t wait until you have balance problems to start working on your core! A strong core is central to a strong body.

 

Have questions? Reach out and I can guide you through the best exercise to strengthen your core, protect your spine and improve balance and posture.

 

*If at any time you have pain in your back, hip, knee, ankle, neck, or shoulder. Discontinue the exercise and seek medical attention.

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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