You might be working on your bone density, but are you training your balance in the right way to prevent falls and fractures?
Today, I'm talking about something that determines whether we stay independent and fracture-free as we age: balance. Yes, bone density matters, but preventing falls is what really protects us. I walk you through the three essential types of balance training.
I also dive into dual tasking and why this strengthens the brain-body connection while improving reaction time and coordination. This should not be confused with multitasking, which is known to increase fall risk.
And finally, I share something most people overlook: toe strength. Research shows that toe strength is one of the strongest predictors of falls, and I explain how to improve it.
Balance might decline as you age, but with simple daily practice, you can maintain and even improve it.
"Toe strength was the single most predictor of falls, and each 1% increase in force under the big toe reduced fall risk by 7%." ~ Margie Bissinger
In this episode:
- [01:30] - Static balance training (single leg, tandem stance)
- [02:38] - Dynamic static balance and weight shifting
- [04:51] - Dynamic moving balance and obstacle practice
- [06:39] - Dual tasking vs. multitasking
- [09:57] - Toe strength and fall prevention research
- [11:54] - How to safely progress balance training
Resources
- Fullscript Supplements at a Discounted Price - https://tinyurl.com/supplementsforless
- Margie's Membership (includes all of these classes) at $29/month - https://www.happyboneshappylife.com/bones-club
- Free Osteoporosis Exercises to Prevent Fractures and Strengthen Your Bones - http://tinyurl.com/osteoporosisexercises
- Balance Classes: 1. Bone Strong Qi Gong - Balance and Stability Focused with Dr. Matt Jeffs - https://www.happyboneshappylife.com/more-bone-strong-qi-gong-balance-stability-focused-on-demand
- Balance and Brain Boost Classes with Cammy Dennis- https://www.happyboneshappylife.com/balance-and-brain-boost
- Step Training for Agility and Balance with Joan Pagano - https://www.happyboneshappylife.com/step-training-for-agility-balance-and-bone-strength-on-demand
- Steady on Your Feet with Dr. Kavita Patel- https://www.happyboneshappylife.com/steady-on-your-feet-on-demand-class
- New Ways to Strengthen Your Foot and Ankle with Dr. Claudia Tamas - https://www.happyboneshappylife.com/new-ways-to-strengthen-your-foot-and-ankle-to-prevent-on-demand-class
- Podcast - Toe Strengthening for Fall Prevention with Dr. Tom Michaud - https://www.youtube.com/watch?v=kqNNKEDTq2o
- ToePro - Use coupon code "happy-bones" for a 10% discount on all Dr. Michaud's products - https://www.humanlocomotion.com/?hl=margieb
More about Margie
- Website - https://margiebissinger.com/
- Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/
- Instagram - https://www.instagram.com/margiebissinger/?hl=en
DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast.
*In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.
