Losing Your Balance, Literally

Many people can lose their balance and fall. Sometimes it’s sorta funny. Other times it can be pretty bad. At some point in your life, you have probably have lost your balance and fallen or dropped something, sending it or you to the ground. Isn’t this half of the videos are about on AFV?

Balance refers to the ability to stay upright and steady, whether you’re standing, kneeling, sitting, or squatting. Some sensory systems in your body play a part to good balance. Your vision, inner ear, and joint receptors provide an awareness of where your body is in an open area. The neuromuscular system combines this information to give you the sturdiness you need to keep your body upright, with your weight evenly spread out.

We see the loss of balance more often in older people. There are many different reasons why older adults lose their balance as they age.

And Reasons Are…

A decrease in eyesight results in vision problems like blurriness or distortion

Problems with the ear canals

Low blood pressure causes dizziness or lightheadedness.

Certain medications and specific health conditions

Loss of muscle mass (a decline in muscle strength and speed at which one moves.)

Another reason seniors fall is due to walking on uneven ground. It is important to be able to lift your feet and step over objects without losing your balance. 

DIY Balance Beam

This is something I have wanted to do for a while. Since losing my ability to balance properly after cancer. Then going from physiotherapist to physiotherapist, I felt like this is something I need. And what is more fun than making it for yourself? Then I can practice my balance, or lack thereof, at home and get better at it in the privacy of my own back yard.

The supplies I need to buy are:

• 1 – 4″ x 4″ x 8′ – around $8
• 1 – roll of foam padding – around $5
• 8 sq. ft. (mine was 12 sq. foot) of carpet
• 2 – junk ‘value’ 2″ x 4″s – .49 cents each – $1
• 4 – 3 1/2″ L Brackets – $4
• 16 wood screws 1 1/2″ long  – around $5

I would also need to have a drill and a staple gun, but I know my Dad would have them since he is a retired carpenter

Step by Step Instructions

With a drill, pre-drilled holes for the screws to attach the 2″ x 4″s to the beam on both ends.  

After drilling the holes, hand screw the screws into the L brackets as shown in the picture above. Do this for both sides of the beam.

Stapled the foam padding directly to the top of the beam.

After the padding is stapled, start on one side of the beam and stapled the carpet along the whole side. Then wrap the carpet snuggly to the other side and staple it. So there will be NO staples showing on top.

You can also staple some carpet on the ends to make it look more finished.

***(Just so you know, I haven’t made this yet. I was planning to when the snow melted, but then COVID-19 happened)

Balance Beam Exercices

Balance exercises can train and strengthen your neuromuscular system and increase your stability.

Here are some exercises you can do on your home beam.

• walk forwards and backward
• walk sideways
• dip walks ( walk and dip one foot pointed to the side of the beam)
• jump down the beam (small jumps and then larger jumps)
• kick walks

If you have a floor mat with a line down the middle, you can start out practicing these skills on the straight line before you move to the balance beam.

There are also some exercises you can do without a beam. I’ve added a link to show 7 Balance Exercises You Can Do at Home.

I hope this! will help!

Make sure to read all my posts on Living Life after Cancer!