NEW  ZUMBA CLASSES – NEW DAYS  AND TIMES

We will introduce new Zumba classes in new timeslots beginning January 18.  For the two-week introductory period all participants can experience the fun of Zumba for only a $10 drop-in charge.  The introductory classes will meet on Wednesdays, January 18 and 25 at 8:30am, and Fridays, January 20 and 27 at 9:45am.  Each class is 60 minutes.  We may continue classes on Wednesday and/or Fridays at these same times depending on interest. Lisa Wolf will continue to teach these classes.

HOW TO MAINTAIN FITNESS FOR A LIFETIME      (ACSM Health and Fitness Journal- Dec. 2011) The following principles will help to keep your fitness efforts on-going for a lifetime.

Keep it fun. There are many ways to stay fit, so choose those that fit your lifestyle and preferences. Exercise can be and should be enjoyable. Find those activities that make you want to do them. If you enjoy the solitude of a solo run, make sure at least some of your workouts give you that opportunity. If a morning exercise class is just the thing to get you up, moving, and motivated, then find one in your area. There are limitless ways to stay fit, so find what works for you.

Mix it up. To have a well-rounded fitness program, it is important that cardiovascular endurance, musculoskeletal fitness, and flexibility have a place in your routine. Build each of these into your weekly workouts. Commonly, people are more attracted to one particular aspect of their fitness: maybe they like strength training but not aerobic training, or they like to run but hate to stretch. Paying attention to all aspects of your fitness over the course of your lifetime will pay many dividends in terms of your overall health and wellness.

Find support. All of us need encouragement and this can come from many different types of sources. Workout partners, a hiking club, exercise class, or an Internet support group are just a few examples of ways that people can get support for their active lifestyles. Seek out individuals in your life who can give you encouragement when it is difficult for you to pursue a fitness program and who can help celebrate your successes. Your life will be enriched by these relationships.

Remind yourself why you do it. People exercise for all types of reasons: to lose weight, for competition, to fight disease, to relieve stress, or for the sheer enjoyment of it. Keep in mind why you are exercising and link it with your short- and long-term goals. You may choose to keep a journal of your goals and accomplishments. The reasons you exercise will shift over time, and by remaining cognizant of your reasons for exercise, you are more likely to stick with it.

Be persistent. Regardless of who you are, there are times when keeping your focus on fitness becomes difficult. Job changes, family difficulties, and illness are common challenges that can cause us to lose our fitness focus. When those times come, fitness may take a temporary backseat to other priorities, but getting back to your fitness routine can be an important way to deal with these challenges. When challenges come, some people find it daunting to reestablish their active lifestyles, so they slip into a sedentary pattern. If you find yourself facing that challenge, look back to the tips above, remind yourself that no one is perfect, and recommit yourself to being fit. The multitude of physical, mental, and emotional benefits that come from being active will make you glad that you did.

MUSCLE FUNCTION AND AGING  (ACSM Dec. 2011)

Maintaining muscle function is vital to functional independence. Muscle mass and force reach their peak between the second and fourth decades of life. “Sarcopenia” is defined as the loss of skeletal muscle mass and function with aging. These changes lead to decreased physical functioning and physical activity, increased frailty, fall risks, fractures, and ultimately, loss of independent living.

The rate of muscle loss is estimated to be 1% to 2% annually after age 50 years in concert with strength declines of 1.5% per year that accelerate to 3% annually after age 60 years. These losses result in a decrease in total muscle area of about 40% between 20 and 60 years of age. These losses are even higher in sedentary individuals and twice as high in men compared with women.

The prevalence of sarcopenia in the United States and parts of Europe has been reported to be 5% to 13% in people aged 60 to 70 years and 11% to 50% in those older than 80 years. In the United States, 53% of men and 43% of women older than 80 years are sarcopenic.

Strength training is essential to maintaining muscle function as the body ages.  An 80 year-old will never have the muscle mass or strength of a 20 year-old; however, training can ensure that a 50 year-old will not have the muscle function of a typical 80 year-old.

MOVEMENT SOLUTIONS’ WEIGHT LOSS FOR CHARITY

Movement Solutions, the physical therapy organization that shares our space, is conducting a 12-week weight-loss challenge beginning January 1.  For every participant who loses weight, they will donate $1 for every pound lost to one of three local charities, the Evanston Community Foundation, the New Trier Food Pantry and Chicago’s Adventure Therapy.  Call 847-372-3816 for details and to register.

THANK YOU

As the new year begins, our staff and associates want to thank all of our wonderful clients for their continued trust and confidence in our training programs and methods. Assisting our clients’ to achieve better health and fitness is our primary mission, and we hope to continue these efforts for many years to come.

If you would like to get this newsletter and other information through e-mail, visit our website at www.PFTL.net and click on the link on the lower right side of the home page to our blog (look for the big “W”).  When you get to the blog, click on “manage” in the “Subscribe” section on the upper right and follow simple directions to subscribe.

Your e-mail will never, ever, be given to anyone; so the only e-mail you will receive is the newsletter and announcements of our new programs, classes or events.

We are currently mailing the newsletter with invoices and singly to those not receiving invoices.  We could decrease the amount of postage and/or paper by e-mailing this instead.

SMART SHOPPING IN NATURAL FOOD MARKETS (from Idea Fitness Journal)

Natural and organic food markets have sprouted up everywhere, offering you a nearby source for “natural” foods, such as organic produce and other foods that are free of antibiotics, preservatives, growth hormones and trans fats.

However, not everything in these markets is healthy. In fact, the layout of a natural food store can be challenging for even the smartest shoppers. Learn how to spot and navigate around the danger signs in store aisles before your next visit to the market.

Danger Sign: Organic Labels – The term organic means that the food is more than 70% free of pesticides, herbicides, fungicides, growth hormones, antibiotics, irradiation and genetic modification. Organic does not mean the product is low fat, low sodium, fat free, low calorie, nutrient dense, rich in phytochemicals or even plain old healthy. It simply means it has been certified “organic” by the United States Department of Agriculture (USDA).

Danger Sign: Crackers, Chips And Cookies—Oh My! – Natural food markets offer shelves and shelves of crackers, chips and cookies claiming to be organic alternatives to junk food—all without trans fatty acids. In these aisles, keep a close eye on food labels to make sure saturated fat hasn’t replaced trans fat. There are some better, tasty snack choices lurking on these shelves, but again, check the labels to find the healthiest options.

Danger Sign: Frozen And Faux Foods – More and more natural food markets are stocking up on frozen and “faux-meat” entrées to attract harried health-conscious shoppers. Stamped “organic” or “natural,” these products are convenient, but they can pack a lot of calories and fat into a serving size.

Occasionally indulging in a frozen pizza from one of these stores is probably not a problem if your overall diet is healthy. But don’t assume that a slice of pizza is low fat simply because you bought it at a natural food market. Some varieties can dish up a generous amount of total fat, so always scan the nutrition facts panels.

The wide variety of meat alternatives now on display can also push the fat envelope. Although they may offer less fat and fewer calories than the “real thing,” faux products can still provide more than a nugget of fat, some of which may be saturated. Flip the boxes and choose a meat substitute that provides the taste you are looking for with the least amount of fat. Pay close attention to the grams of saturated fat.

Danger Sign: Gourmet Food Section – Part of the lure of a natural market is the delicious, gourmet cuisine that often greets you when you come in the door. This strategically placed array of prepared wraps, focaccia bread sandwiches, spinach lasagna, wasabi-sesame-crusted tuna, grilled veggies and tofu meatloaf all conspire to defeat your best intentions— especially if you arrive hungry to shop! The good news is that those shiny cases do contain some healthy and fabulous choices; you just need to find them!

When in doubt, go for the greens, says Kyle Shadix, MS, RD, chef and director of Nutrition and Culinary Consultants in New York City. “The more veggies, the better,” he says. “Shy away from cream-based soups and sauces. Look for foods that aren’t marinated or swimming in oil.”

Steer clear of any food that is breaded or fried, advises Connie Guttersen, PhD, RD, author of The Sonoma Diet (Meredith 2005) and The Sonoma Diet Cookbook (Meredith 2006). “When looking at prepared dishes, pay attention to the type of ingredients listed,” she says. “If it is a grain dish, [pick one with] whole grains, beans, legumes and lean proteins.” Guttersen also cautions that a “meatless [entrée] is not always lighter or healthier” than one that contains meat and that it is important to check the label for oil, whole-fat cheese or cream.

EATING FEWER CALORIES CAN SLOW THE AGING PROCESS  (from the National Council on Strength and Fitness)

A new study published in the journal Molecular Cell demonstrated that consuming fewer calories slows the aging process and the development of age-related diseases such as cancer and type 2 diabetes by protecting select enzymes which can exert effects upon DNA. As explained by lead researcher Mikael Molin from the Department of Cell and Molecular Biology at the University of Gothenburg, “We are able to show that caloric restriction slows down aging by preventing an enzyme, peroxiredoxin, from being inactivated. This enzyme is extremely important in counteracting damage to our genetic material.” Researchers have found that a gradual reduction in the intake of proteins and sugars, without a reduction in vitamins and minerals, can potentially increase the lifespan (as demonstrated with numerous species including monkeys, fishes, rats, fungi, flies, and even yeasts). In fact the world’s oldest man has been documented to consume a very low calorie diet (<1200 kcal/day). Despite these findings, researchers in the field have found it difficult to explain the precise mechanisms behind these favorable effects.

Peroxiredoxins have also been shown to be capable of preventing increased protein degradation and aggregation which is linked with several age-related disorders such as Alzheimer’s and Parkinson’s that effect the nervous system. Scientists are eager to explore the potential for reducing and delaying the progression of such diseases through Prx1 stimulation and protection. This research is consistent with related investigations suggesting that humans are seemingly not designed to engage in lifestyle habits which include high caloric intakes, high sugar and protein intakes, or high stress.

ENJOY THE HOLIDAYS.  STAY HAPPY, SAFE AND HEALTHY.

Our preview Zumba classes were enjoyed by all who attended.  We are now beginning 6-week classes on Tuesday and Friday at 12:30pm.  The large space next door, which we are renting, can accommodate several more participants per class.

Zumba, as taught by Lisa Wolf, is geared for Zumba beginners.  It is a fun way to exercise and Lisa makes learning the steps easy and unintimidating. My husband and I will be joining the new classes, (and we never did Zumba before the preview classes last week).

If you want to participate for the full 6-weeks, or try the class once to see if you like it, let us know.  The first trial class is only $8 and the cost for 6-weeks is $108 ($18/class).  Drop-in rate is $20/class.

IRON DEFICIENCY AND EXERCISE   (from Idea Fitness Journal)

If you’re an athlete or an active person, you probably already know that exercise can put stresses on your body that ultimately increase your daily nutrient needs. What you may not know is that your daily intake of key vitamins and minerals is also crucial in supporting the body’s ability to exercise intensely. One essential nutrient that often goes unnoticed until it becomes a problem is the mineral iron.

To learn if you have iron deficiency and what you can do to increase your iron intake, read these guidelines from Joanne Adamidou, MS, RD, and Jenna Bell-Wilson, PhD, RD, LD, assistant professor of clinical allied medicine in medical dietetics at Ohio State University.

Iron’s Role In The Active Body

Iron plays a key role in oxygen transport and fuel utilization. But how exactly does this mineral affect peak physical performance? When an athlete operates without adequate iron, less oxygen is delivered to the muscles, maximal oxygen consumption (VO2max) drops, and physical performance suffers. Additionally, iron deficiency may impair immune and other physiological functions.

Iron Deficiency In The Athlete

Elite and recreational athletes who train hard will deplete their iron stores much faster than less physically active people. An athlete can lose iron through sweat, urine and the gastrointestinal tract, which makes iron deficiency among athletes very common. Female athletes are at greater risk of iron deficiency because of the added losses through menstruation. Adolescent athletes are also at high risk of iron deficiency and often have difficulty meeting iron requirements through diet.

While the stress of exercise is a significant factor, dietary choices cause most cases of iron deficiency . Vegetarian athletes are especially vulnerable in this regard, because they avoid animal sources of dietary iron, known as heme iron, which is more effectively absorbed than the nonheme iron from plant sources. In fact, heme iron provides up to one-third of all absorbed dietary iron.

Achieving Adequate Iron

Unfortunately, the body cannot manufacture its own iron and is thus dependent on food intake for an adequate supply. Most nutrition experts question the need and long-term safety of taking daily iron supplements to prevent iron depletion. That’s because there is a plethora of foods that are very good sources of bioavailable, or readily absorbed, iron.

Here are some practical food-pairing ways that will optimize the iron in your diet:

• Combine plant nonheme iron sources, such as lentils and green, leafy veggies, with foods that are high in vitamin C, such as orange juice.
• Use cast-iron cookware, which may increase the iron content of cooked foods.
• Don’t drink tea and coffee while eating iron-rich foods, since both beverages can impair iron absorption.
• Avoid pairing iron-rich foods with certain grains, such as wheat bran, or with veggies such as spinach, rhubarb, chard and beet greens. These foods contain chemical compounds called phytates and oxalates, which impair iron absorption.
• Don’t mix calcium-rich beverages, like milk and fortified orange juice, with foods that are high in iron, since calcium can also inhibit iron absorption.

TAKE YOUR FITNESS TRAINING HOME

If you work with a personal trainer, you spend time and money learning how to exercise to maximize your health, increase endurance and strength, lose weight, improve your posture, alleviate muscular aches and pain, and/or decrease stress.  You came to your training session feeling tired and unmotivated.  But after your workout, you feel energized, your mood has improved, you look and feel so much better.  Then you return to your real life…

All the stresses and conditions that caused your faulty posture, breathing and dysfunctional movement are still there waiting to attack you again.  YOU CAN FIGHT BACK!

Remember all those cues to stand tall, lengthen your spine, relax your shoulders back and down and breathe when you are exercising?  Well, that same advice can apply to any physical activity you are doing.  For example, driving a car, walking the dog, sitting at your desk, climbing stairs, watching TV are all common activities that can challenge postural integrity and alignment unless you pay attention to how your body is functioning.

If you allow your shoulders and upper back to round forward, your breathing is hindered and you may feel achy in your low back.  If your feet toe-out when you are walking, your knees may begin to ache. If you twist your torso or lift without using core muscles, your back will protest with sharp pain or spasm.

Recreational activities, sports, gardening, hiking, biking, etc., all require some attention be paid to posture, alignment and core control.  Maintaining proper alignment will help your performance in anything you do; you will last longer, have fewer muscular aches and pains, and, yes, enjoy the activity even more.

One of  the wonderful things about your body is that it responds and adapts to correct movement patterns, but only if they are repeated often enough for the brain to make the mind/muscle connection.  The goal is to make correct posture, alignment and core control automatic so these will happen without having to focus on them.

 HAVE A GREAT THANKSGIVING HOLIDAY!

We are offering two six week Zumba classes starting Tuesday, November 1 and Friday, November 4 at 12:30pm.  Zumba is an energetic, aerobic workout which features Latin-inspired dance-fitness routines blended with red-hot international music. The classes will be taught by trainer/massage therapist Lisa Wolf.  Some of you may remember Lisa as a PFTL trainer from many years ago.

Preview Classes:  Lisa will do two free 30-minute preview classes: Tuesday, October 25 at 12:30pm and Friday, October 28 at 12:30pm; registration is required.  Full session classes will meet for one-hour.

We will be using the dance floor space in the building north of the studio; there is room for up to 15 participants.  The cost will be $108 for 6 weeks, or $20 drop-in.

We are considering offering “Zumba Gold” in the near future which is a de-tuned class for older or less fit participants. Stay tuned.

BODY IMAGE IS ENHANCED BY EXERCISE  (from IDEA Fit)

In a recent survey of 16,000 Glamour magazine readers, 40% of respondents expressed discontent with their bodies. However, the good news is that simply engaging in regular exercise—regardless of body changes—has been linked to improvement in self-assessment.

The study, published in the September 2009 issue of the Journal of Health Psychology (2009; 14 [6], 780–93), was based on body image–related research studies from 57 publications. The study authors combed through the publications to determine whether there was a connection between exercise and improved self-image. As expected, those who exercised were found to be less critical of their bodies.

What was surprising, though, was that actual physical improvements were not necessary for those same subjects to feel better about their appearances. “You would think that if you become more fit you’d experience greater improvements in body image, but that’s not what we found,” stated study author Heather Hausenblas, exercise physiologist at the University of Florida. “It may be that the requirements to receive the psychological benefits of exercise, including those relating to body image, differ substantially from the physical benefits.” This information is significant as it offers yet another positive outcome of regular exercise.

“Body dissatisfaction is a huge problem in our society and is related to all sorts of negative behavior, including yo-yo dieting, smoking, taking steroids and undergoing cosmetic surgery,” added Hausenblas. “This is an important study because it shows that doing virtually any type of exercise, on a regular basis, can help people feel better about their bodies,” stated Kathleen Martin Ginis, kinesiology professor at McMaster University in Ontario. “With such a large segment of the population dissatisfied with their physiques, it’s encouraging to know that even short, frequent bouts of lower-intensity exercise can improve body image.”

DRINKING ALCOHOL – GOOD OR BAD FOR YOU? (from IDEA Fitness Journal)

Does drinking alcohol help your health or is it better to just say no? For some people the benefits outweigh the risks; for others the risks are far greater than the potential benefits.

So, who exactly is a candidate for safe, moderate drinking, and who is not? To find out, read information below from Victoria Shanta Retelny, RD, LD, president of LivingWell Communications, a Chicago-based nutrition consulting practice, which focuses on the importance of proper diet to overall health and well-being.

Alcohol and Disease -“Prolonged (heavy) consumption [of alcohol] can lead to cellular changes in the liver, heart, brain and muscles and result in cirrhosis, pancreatitis, irregular heartbeats, stroke and malnutrition,” explains Nancy Clark, MS, RD, author of Nancy Clark’s Sports Nutrition Guidebook (Human Kinetics 2003). Clark notes that even moderate drinkers have a higher risk of oral cancer, and women who drink may have a higher risk of breast cancer.

However, moderate drinking can also enhance health status, according to the scientific research. “There is convincing evidence that [consuming] one to two alcoholic drinks per day increases high-density lipoprotein cholesterol [HDL, or the “good” cholesterol] by as much as 15%–20%,” according to Eric Rimm, MD, associate professor of epidemiology and nutrition at the Harvard School of Public Health. This, in turn, reduces narrowing of the arteries caused by plaque (atherosclerosis) and decreases the propensity for blood clotting, a common cause of heart attacks.

Alcohol’s Effect on Mortality -Another finding in the scientific research is that drinking alcohol in a moderate fashion may decrease death rates. According to the Centers for Disease Control and Prevention, the lowest all-cause mortality rate occurs in people who ingest one to two drinks per day. Plus, the lowest coronary heart disease mortality rate also occurs at an intake of one to two drinks per day. However, there is another, darker side to the issue of drinking and death rates. The same research has shown that morbidity and mortality are highest among those who drink large amounts of alcohol.

Although the amount imbibed plays an important role in mortality rates, drinking patterns hold equal weight. “You can’t save up your drinks and use them all over the weekend,” warns Dawn Jackson Blatner, RD, a national media spokesperson for the American Dietetic Association. In other words, the benefits to mortality come from moderate, incremental alcohol consumption throughout the week, meaning only one to two servings per day, not four or five in one drunken sitting!

How Much Is Too Much? – Over and over, nutrition experts and researchers reiterate the same message: Drink alcohol in moderation. But what exactly is considered moderate intake?

According to the latest U.S. government dietary guidelines, moderate alcohol intake is defined as no more than one drink per day for women and no more than two drinks per day for men—ideally taken with meals.

The following amounts constitute a standard serving (the alcohol content is about the same at 0.6 ounces for each standard serving):

• 12 ounces of beer
• 5 ounces of wine
• 1.5 ounces of 80-proof distilled spirits

ANNUAL BOOK DRIVE SPONSORED BY THE ROTARY CLUB OF WILMETTE

The Rotary Club of Wilmette has just begun its annual Book Drive.  It begins October 1 and runs through November 18. Gently-used books are collected from schools, libraries, students and private individuals. These books are distributed to inner-city schools in Chicago that would not otherwise have access to a good library.  These books are primarily for disadvantaged children to take home to read, share with siblings, and make them their own.

PFTL would like to help with this worthwhile effort.  If you have any books that are no longer being used, and are suitable for grades K-8, please bring them to the studio, or contact me (Debora Morris) to pick them up.  Thanks in advance for your assistance.

The Rotary Club is an amazing organization; their members are committed to trying to make the world a better place through improving educational opportunities for all people, eradicating crippling diseases, providing medical and humanitarian assistance where needed, supporting local community efforts like the Chamber of Commerce, Little League, senior centers, emergency responders, etc.

PFTL associate Dave Kwiecinski will host a unique, live informational webinar at the studio on Thursday, September 15 f

rom 6:00 to 7:30pm.  This nationwide interactive webinar led by creator Phil Kaplan, will preview an 8-week “Aggressive Lifestyle Intervention Variable Exercise” (ALIVE) protocol.  Dave, one of the few certified ALIVE coaches in the United States, will answer questions afterward.  The 8-week ALIVE program will be presented at the studio starting Monday, September 26.

ALIVE incorporates key elements of the most effective exercise disciplines into a protocol that respects the human machine and its ability to improve, making a complex exercise routine extremely simple and amazingly efficient.  ALIVE is not a medical program, at least not in the conventional sense, but has helped participants of all ages move away from disease and return to optimal health.

Check out the website link below to hear what ALIVE participants from John’s Hopkins Hospital in Maryland said this about the program:  http://www.wbaltv.com/health/27939330/detail.html.

Call Dave at 847-845-1026 or email at davekfitness@gmail.com to register.  Space is limited; sign up early.  Webinar cost: $20.

FORM FOLLOWS FUNCTION:  THE DEGRADATION OF FORM THROUGH FUNCTION (modified from the National Posture Institute June 2011)

Many have heard the common axiom “form follows function”. It is widely used in today’s society; however, there is much debate as to what it means.

Its historical root dates back to the 1900s and was applied by Louis Sullivan to architecture of that time. To an architect, form following function, was defined through pioneering large skyscrapers or bridges that would hold true to their respective functions. For example, it was essential to understand how a bridge was to be used and the stresses that were likely to occur before any construction was begun. In this way the bridge could be constructed with the necessary structural integrity to function optimally (and safely).

Similar to the bridge, the human body can only function optimally if its structure (form) is in proper alignment, in other words, proper posture.

Evolution of the human being has been identified through form following function. As human mammals, we have developed our bipedal erect standing posture based on adaptations to better meet the demands of our lifestyles. Babies learn the motor skills to crawl, stand, and eventually walk.  Through repetitive integration of different movement patterns we refine and create efficiency in movement. Movements require time and repetitive reinforcement to establish neuromuscular efficiency to establish the movement pattern. Similarly, the complexity of advanced movements such as a golf swing or baseball swing requires the repeated practice and integration to perfect the swings.

Movements and patterns, however, can be severely restricted through environments that inhibit and/or limit movement. Most humans rarely think about how their posture is affected by daily activities; they focus instead on conforming to the activity regardless of the discomfort or pain that may result.  The more deviation there is from optimal alignment the more dysfunction will occur. For example, sitting hunched over a computer for an extended amount of time will most certainly result in poor posture, stiff muscles and back pain.

Based on current trends in musculoskeletal disorders, it is obvious that we are adversely impacting our form in order to follow our lifestyle function. Work-related musculoskeletal disorders have become the most prevalent occupational illness, representing one third of all work related diseases!

Our postures have become crippled due to poor body mechanics as practiced in our technologically savvy lifestyles, occupations, activities of daily living, and poor exercise habits. As we increase our poor posture and bad alignment through everyday pursuits we are contributing to poor musculoskeletal health and ultimately a decreased quality of life.

There are, however, ways to counter this trend. The NPI suggests 4 Points of Posture (which I have modified somewhat). The four points of posture are simplified mental imagery cues that can be used to learn and establish better postural alignment.

1. Stand Tall – Visualize the vertebral column (including the neck) lengthening and growing taller

2. Hold Chest High – Visualize opening up the chest and leveling out (relaxing) the shoulders

3. Contract Inner Core Abdominal Muscles – Visualize drawing the belly button in and up, thereby isometrically contracting the core musculature.

4. Use Your Diaphragm for Breathing – Expand the ribs horizontally while inhaling and not raising the shoulders

If we allow our body to conform to the function through poor sitting posture, faulty execution of exercise movements, or performing unsafe household activities, health issues will result.  Always be conscious of you posture; do not let your form be a poor representation of your function.
________________________________________

Keep reading; the following article illustrates how the function of wearing high-heeled shoes can negatively affect your body’s alignment/form.

HIGH-HEELED SHOES:  PLATFORM TO PAIN (modified from the National Posture Institute -August 2011)

No other footwear exemplifies the ideas of sophistication, sexuality, and elegance like high-heeled shoes. As many women will already willingly admit, high-heeled shoes are rarely worn as a means for foot comfort – but, how bad can they really be?  Most women do not realize wearing these “Glamour Platforms” are causing unnoticed injury to their body.

Researchers at the National Posture Institute conducted some interesting studies – With the heel raised in relation to the toe, there is an increased force on the forefoot that predisposes many foot ailments (including bunions and hammertoes). With a wide variety of heel heights, ranging from ½” up to 4”, the larger the heel the larger the increase of force placed upon the forefoot. They found high-heeled shoes to significantly impair normal ankle functioning. This may not come as a surprise due to the falls commonly associated with wearing high-heels.

The impairment does not stop at the foot, but also, compromises the knee and the hip in order to compensate for the unstable ankle. The study results concluded a 23% increase in varus torque of the knee. In other words, the ligaments of the knee are enduring extreme amounts of compression in order to stabilize the ankle and to prevent you from falling. The findings of this study support evidence of osteoarthritis being twice as likely in women compared to men.

Another study examined the biomechanical effects of wearing high-heels in different heel heights. The study concluded lumbar flexion decreases significantly as heel height increases. Therefore, the body’s center of gravity is shifted and an unstable posture results.
The shift causes an exaggerated lumbar lordotic curve ultimately increasing compressive forces to the lower back. The exaggerated angle requires compensation through increasing the activity of muscles that stabilize the spine; this will ultimately result in future low back complications.

If a predisposition to knee osteoarthritis and low back pain are not convincing evidence to limit high heels, other studies have indicated that wearing heels resulted in an shortened Achilles tendon, increased oxygen consumption, decreased stride length and altered gait pattern.

With strong evidence weighing negatively in the favor of wearing high-heeled shoes, a serious consideration should be given before opting for a fashion statement over a healthy body.

CORRECTION to last month’s newsletter: Massage therapy rates are:  $85/hour for Deborah Hamilton and $90/hour for Thai Massage by Reji Bae.

If a current client brings a friend to share their next training session, there will be no charge for the friend.  Ordinarily, an additional person costs an extra $15.

Thereafter, if the friend wants to become a training client, he/she will receive our Fitness Assessment at a 50% discount.  Further, if that new client continues training for at least 2 months, the original referring client will receive a free training session.

This could be a “win-win” opportunity for everyone: Your friend gets a free introductory training session and discounted assessment; you will have contributed to your friend health and may get a free training session; PFTL gets a new opportunity to improve someone’s health and fitness.

NEW MASSAGE THERAPISTS  - Two new massage professionals have become PFTL associates:  Deborah Hamilton and Reji Bae.

Deborah practices most traditional massage therapies including relaxation, deep tissue, myofascial, clinical and sports massage therapy. Cost: $78/hour.

Reji studied in Thailand and is certified to practice Thai Bodywork.  This is a unique form of massage which also called Thai yoga massage, because the therapist uses his or her hands, knees, legs, and feet to move you into a series of yoga-like stretches. Many people say Thai massage is like doing yoga without any work.

Muscle compression, joint mobilization, and acupressure are also used during treatment. The bodywork is performed with hands, feet, elbows and knees. The receiver is fully clothed and no oil is used for the session. According to Reji, “The bodywork is performed with deep concentration, accurate pressure and sequence, performed with smooth transitions to allow the movements to flow.” Cost: $90/hour or $120 for a 2-hour treatment.

Let us know if you are interested in massage therapy or Thai Bodywork from these new practitioners.

Hope Jelinek will still meet with her regular PFTL massage clients; however, she has recently established a new business in Northfield specializing in “intuitive healing” therapies.

 10 TIPS FOR BETTER BALANCE   

When we’re young, we generally take our balancing skills for granted. As we get older, however, we find that our balance (the ability to sense where our bodies are positioned and adjust muscle tension to maintain alignment) isn’t what it used to be. The consequences of losing our ability to balance are significant. Falls are the leading cause of injury for older adults. Every year, 30 to 50 percent of people over age 65 sustain a fall; many never recover completely. Even less serious falls can result in physical adaptations (i.e., becoming less active, moving more slowly) that negatively impact the quality of life.

 
While some effects of aging–such as impaired vision, reduced reflex speed and decreased sensitivity of skin receptors–can impair balance and coordination, poor balance is not inevitable. Many physically fit older adults practice the same balance exercises as recovery strategies as younger adults and, as a result, are generally better at controlling their balance than their inactive peers.

How can you maintain good balancing skills? San Diego physical therapist Deborah Ellison, PT, an expert in functional exercise design, offers these tips and balance exercises:

1. Improve Your Cardiovascular Fitness. Improvements in this area will contribute to better gait, cardiovascular health, weight control, motor control, self-confidence and other factors that impact and strengthen your balance.

2. Practice Single-Leg Standing, or Yoga Balancing Postures. Start by standing on a solid floor and then progress to working on a thick carpet or soft foam surface. Also do side-to-side movements, such as side-to-side step touches or small squats, moving to the right or left. To add more challenge, use a wobble board (a device used by physical therapists that consists of a circular board on an unstable base), curbs, stairs or inclines.

3. Try Tai Chi, Qi Gong (Chi Kung) or Hatha Yoga Classes. These offer gradual and consistent balance exercises and training.

4. Practice Shifting Your Weight From Side to Side. If you stand on two digital scales, one under each foot, you will be able to tell how much weight is on each side. As you progress in this balance exercise, change the base of support by moving the scales closer together or placing them on a diagonal. With your feet on the scales, you can try sitting, standing or lifting an object from the floor.

5. Practice Walking Faster and Stepping Over Objects in Your Path. This will help improve speed and decrease hesitancy.

6. Improve Your Flexibility. Take stretching classes and learn how to do a stretching routine at home. Stretching exercises help increase your range of motion, particularly at the shoulder, torso, hip and ankle. Using a fitness ball will contribute to better pelvic mobility .

7. Improve Overall Strength. Lower-leg strength is particularly important for walking, maintaining dynamic balance and preventing falls. With the aid of a fitness professional, develop a complete strength program that will help you both reduce falls and recover from them.

8. Build Your Self-Confidence. Fitness programs increase your confidence and decrease your fear and apprehension about falling, thereby reducing your overall muscle tension. Develop your skills and your confidence by doing drills in which you negotiate curbs and stairs, and walk along a taped line while carrying cups of water.

9. Consult Your Physician. In some cases, custom-made orthotics (devices worn inside shoes) can help with balance. Also, your doctor will know if any medication you are taking may be affecting your balance.

10. Look for Professionals and Programs That Specifically Address Balance. As the population ages, balance exercises and training is becoming a more common component of fitness programs and services offered by personal trainers and physical therapists. Find a program that works for you.

Staying Grounded – Keep safety in mind as you practice balance exercises and training. Make sure walls, chairs or other objects are nearby to use for support, and do not practice balance exercises that are too challenging for you without the help of a professional.

No single factor is responsible for balance loss, Ellison notes, so it is important to participate in an integrated physical activity program that includes cardiovascular fitness, strength training, flexibility workouts, coordination work and balance exercises. In general, doing cross training and trying new activities–even simple ones, such as biking–will help you maintain your physical abilities as you age.

It is called “short-burst training” (SBT), a variation of circuit training. SBT uses a series of high-intensity, short-duration exercises interspersed with brief periods of lower-intensity movement. Clients go all-out for intervals of 30–60 seconds (depending on the intensity level and the equipment/apparatus used for training) before entering the recovery phase. This pattern repeats throughout the workout.

The intent is to utilize the anaerobic energy system, long thought to be the exclusive realm of sprinters and court athletes whose movements are too brief and powerful to engage the oxygen pathways of the cardiovascular system. During short-burst exercise, the body produces metabolic byproducts (hydrogen ions) that have been identified as the cause of acidosis (“the burn”). The cardiovascular exercise following the short burst of anaerobic exercise helps to neutralize or buffer this acidosis. The primary fuel used is carbohydrate, with stored fat kicking in later.

By contrast, traditional endurance training keeps the body moving longer at more moderate intensity levels, with the aerobic system maintaining function. The primary energy sources are carbohydrate and fat. There is abundant research verifying the physiological adaptations attributed to endurance training, especially improved exercise capacity—the body’s ability to “sustain a given sub-maximal workload for a longer period of time”. For many exercisers, the rewards include improved cardiovascular function; decreased incidence of diabetes, reduced high cholesterol and hypertension; weight loss; and reduction of body fat.

Fat Burning – In old-school thinking, accessing fat both stored and free-floating in the bloodstream required endurance-type “aerobic” training. Aerobic means “with oxygen,” and the physiological pathway initiated in the presence of oxygen utilizes fat for fuel, making it the superior choice. But recent research opens the door for a new theory—that high-intensity training is even more effective for reducing subcutaneous fat.

Traditional aerobic training is also praised for improving the body’s efficiency at burning stored fat once activity ceases, a phenomenon termed excess post-exercise oxygen consumption, or EPOC. But more and more studies are showing that the EPOC created by high-intensity training induces a response that renders the body even more efficient at burning fuel. For example, a 1996 study comparing endurance- and interval-trained subjects showed that “the interval group burned more fat during exercise . . . [and] exhibited increased fat burning effects that persisted for 24 hours after the exercise had stopped”

In a 2001 study, researchers compared two groups, one exercising aerobically and the other using interval training. Both groups burned exactly 300 calories, but despite exercising longer, “the aerobic group lost less body fat”.

Endurance Benefits – Training in the “target zone” (65%–85% of one’s maximum heart rate) for an extended duration (20 minutes minimum) at least 3–5 times a week is an age-old exercise formula. However, that formula was challenged in 1995, theAmericanCollege of Sports Medicine (ACSM) convened to re-evaluate physical activity recommendations for the general public. The panel determined that “everyU.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity” almost every day. This opened the door for beginners to add small increments of activity to their day and still improve their fitness levels. In line with this physical activity model, data now being accumulated with regard to short-burst training definitely support shorter bouts of intermittent activity.

Then there is a 2005 study published in the Journal of Applied Physiology. The subjects, who were not athletes, did a 2-week SBT program and were then retested. The result? Their endurance level, a direct measure of cardio-respiratory fitness, had actually doubled.

Time Efficiency –   In today’s world, time is precious. So if something can be accomplished faster, who wouldn’t do it? Traditional training is long, slow and time-consuming. SBT is not only effective, but markedly so in a significantly shorter period of time. Numerous studies demonstrate that, in terms of body fat, weight loss and fitness-related gains, subjects performing SBT for minimal time periods achieved more than endurance-trained subjects despite the overall training time being much less.

A study, published in Medicine & Science in Sports & Exercise, showed interval-trained groups achieving significant improvements in EPOC and calorie/ fat burning during exercise. And these benefits were achieved with an “exercise session that was a full 15 minutes shorter than the aerobic group.”

The Ramifications – With so much evidence favoring short-burst training, should we hang up our indoor cycling gear and list our stair-climbing machines on eBay? Not so fast. SBT has its perks, but the benefits of traditional training cannot be denied. Some people actually seek the solace and rhythm of long, slow, distance training—e.g., an hour-long aerobics class, precious reading time on the treadmill, an extended Sunday morning hill run. Studies may suggest that SBT gives superior results, but it’s all a matter of time: SBT garners much quicker results from significantly shorter training sessions, while traditional training effects take longer to achieve. Bottom line—are you in a hurry?

If you’re looking for a quick fix, athleticism or better competitive sports performance, SBT is a good choice. But if you’re training for a cross-country ski trip or long-distance bike race, traditional endurance training is still needed. As one researcher states, “The present data should not be interpreted to suggest that SBT is necessarily adequate for prolonged endurance type activities”

What about exercise difficulty? There’s a fine line between time efficiency and movement quality. If a training technique is performed incorrectly or is so high in intensity that a person can’t keep up, results won’t come and injury potential will increase.

Getting in shape is a journey, not a destination. And the best journeys are ever-changing. Recreational exercisers should strive to achieve not only sleeker thighs, but also a long-term love of movement and activity, regardless of its form. The beauty of fitness and sports training is that there is no one “right way” to train. Keeping the workouts fresh leads to a constant renewal of your commitment to good health and well-being. And that, above all, is the key to success.

Incorporating Short-Burst Training – The easiest way to incorporate SBT into program design is to gradually replace the lengthy cardio session with short 60-second burst intervals. Between these high-intensity, short- duration bouts, perform the strengthening, therapeutic, stretching and muscle-balancing exercises you are currently doing (these become “corrective” or recovery exercises) for a 4-minute recovery. For example:

• brief warm-up
• 60-second bout of SBT on the treadmill (use an incline as needed to achieve maximum intensity), on the stationary bike or doing whole-body exercises (squats, lunges, push-ups, pull-ups, etc.)
• 4-minute recovery (doing corrective exercises such as stretching, weight machines, dumbbells or other muscle isolation exercises)
• two 30-second bouts of SBT on a stationary bike, with a 30-second recovery between bouts
• Repeat the full routine until a total of 4–6 minutes of burst training has been done.

WILMETTE SUMMER FEST – FRIDAY, JULY 8 AND SATURDAY, JULY 9

Plan to stop by theLinden Squarebooth this weekend at the Summer Fest.  This year there will be a sidewalk sale, art festival, live music and entertainment and a beer garden.  Hope to see you there.  It is being held at theVillageCenterinWilmette.

THE SHAKESPEARE MOMENT

All day, everyday we make decisions that affect who and what we are.  In William Shakespeare’s play, Hamlet, the prince states “To be or not to be, that is the question”.  Most of the personal decisions we make answer that question for the moment in which the decision is made.  When we are in a moment where we must choose a specific action, these moments can be referred to as “Shakespeare Moments”.

You experience your first Shakespeare Moment when you hear your alarm go off in the morning.  You must decide if you want to be awake or not be awake. If you decide to be awake and get out of bed, you will probably have enough time to eat a decent breakfast, make good decisions about what clothing to wear, enjoy some of the newspaper, and have ample of time to commute to work.

If you decide not to be awake and hit the snooze button a few times, you will probably eat whatever is handy, throw on some clothes that “will do”, not even look at the newspaper and rush off to whatever form of commuting you use, worrying if you will make it on time.

So the decision you make during your first Shakespeare Moment may set the stage for the rest of the day.

Let’s say you decided to be awake and get up when the alarm goes off.  The next Shakespeare Moment may occur when you decide what to eat for breakfast.  Do you want to be fueled enough to keep you alert until lunch in 4 to 5 hours?  Do you want to be energized for only 2-3 hours (and be able to snack before lunchtime)?  Your choice of food will then depend on what condition you want for yourself.  For example, protein (milk, yogurt, egg whites) added to complex carbohydrates (whole grains, cereal) will fuel you for a longer period than adding more simple carbohydrates like fruit.

Now it is time to get dressed.  Your next Shakespeare Moment is deciding who you want to be when others see you.  Do you want to be seen as more professional today, or will a more casual look be appropriate for the type of business you will do today. Your choice of clothing will reflect who you want or need to be that day.

Throughout the day, many decisions are based on factors beyond your control, such as demands of business; however, Shakespeare Moments will occur whenever personal decisions are involved.

Once the workday is over (or anytime for that matter), one of the most difficult Shakespeare Moments occurs; specifically, to be active or not to be active.  To be active requires a time and energy commitment; not to be active is easy and relaxing.  To be active will be healthy and make you feel good; not to be active is unhealthy and makes you feel lazy.  So it’s healthy and feeling good requiring time and energy vs. unhealthy and lazy requiring no time or energy.  Decisions, decisions…

There are many things that influence your decisions, not the least of which is your state of mind.  If you are already stressed out by having been forced to make too many decisions that day, you may take the easiest, least stressful route (i.e. not exercise).  Sometimes that is okay, but if you continually take the easy way out, a pattern begins to form and you may become what you don’t want to be, less healthy with decreased stamina, more body fat, and less inclined to change this pattern.   The consequence of taking the least stressful route usually ends in dissatisfaction on many levels, both mentally and physically.

So, when those Shakespeare Moments occur, it is best to think about the consequences of your decision as it relates to the real question; that is, who do you want to be, or not want to be?

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 WHEN YOU OVERDO EXERCISE  (from the American College of Sports Medicine  Sports Bulletin, May 24, 2011)

Your last workout felt really good when you finished — but the next morning, you can barely walk to the bathroom or lift an arm to brush your teeth.

Such are the painful rewards of delayed onset muscle soreness, or DOMS, a result of microscopic tears to muscle fibers that occur when you run faster, lunge deeper, crunch harder or lift more than usual. The damage ignites an inflammatory response as the muscle repairs itself, causing pain that peaks 24 to 48 hours after the activity and dissipates in five to seven days, said Carol Torgan, ACSM health consultant.

Contrary to popular belief, next-day soreness is not caused by a build up of lactic acid, a normal byproduct of muscle metabolism responsible for the burn you feel during exercise. Lactic acid quickly leaves your muscles afterward.

Enter the ache – DOMS is most common after a new activity or exercises involving “eccentric muscle contractions,” which is when the muscle lengthens, such as when you lower the weight in bicep curls.

Next-day soreness is usually a good thing. The tear-and-repair process forces the muscle to adapt, so that the next time you do the same exercise there’s less damage, less soreness and less recovery time — basically, you’re stronger; therefore, you need a specific amount of muscle damage (soreness), if you want to grow and gain strength.  So, how do you deal with the muscle soreness?

Do lighter exercise:  When muscles are sore, they leak proteins from their cells into the bloodstream and can’t generate their usual force. So you have to put far less pressure on sore muscles, or you risk injuring them and delaying recovery.

Sore muscles heal faster if you just rest, but just sitting back and resting can cause muscles to get stiff.   When you exert slight pressure on sore muscles, such as through light running, biking or very light weight lifting, however, you cause the muscle fibers to become more fibrous, so they can later withstand greater stress during your harder workouts. It’s a delicate balance.

No one knows for sure how much damage is necessary to get the muscle to adapt, said Priscilla Clarkson, professor of kinesiology at University of Massachusetts at Amherst, but some soreness is probably essential.

Stay hydrated: It’s important to stay hydrated while you’re sore to flush the kidneys and prevent protein buildup in the blood, said Clarkson, a fellow with theAmericanCollege of Sports Medicine. Watch your urine to make sure it’s a light yellow, she said; if your urine turns brown, you’re on your way to rhabdomyolysis, a condition in which the proteins from muscle breakdown flood the bloodstream and impair kidney function.

Work up, cool down: There’s little you can do to prevent DOMS. Cooling down helps remove lactic acid that gives you that muscle burn during exercise, and stretching can help prevent a pulled muscle, but neither stretching nor cooling down will do anything to prevent next-day soreness. Your best bet to mitigate soreness is to gradually build up to strenuous exercise with lighter versions of the activity over several days prior. (Weekend warriors should heed this advice.)

Temporary relief: There’s also little you can do to speed recovery from soreness. Massage, ice, stretching, a warm bath or taking an anti-inflammatory can make your muscles feel better temporarily, but they won’t make them heal faster.

Diet: Eating foods with protein and sugar within an hour of hard exercise speeds muscle recovery because the spike in insulin drives protein into the cells. It is best to get that sugar from natural carbs such as potatoes.

Be smart: In some cases, what you think is soreness could be injury. See a doctor if:

•You have acute, sharp pain as opposed to the dull burn of soreness.

•The pain is only on one side of your body (soreness is usually symmetrical).

•The pain gets worse during light exercise.

•The pain hasn’t dissipated in seven days.

As our clients know, improving posture is the cornerstone of our training methodology.  Research indicates that postural alignment is not just “an appearance thing”.  The following is from a feature article in IDEA Fitness Journal, April 2011 (with comments from me) regarding the importance of good posture and the perils of poor posture.  This is such an important topic, our entire May newsletter is devoted to it.

By Correcting Faulty Posture, You Can Improve Overall Health – It is often observed in the literature that a skeletal framework and/or spine that is misaligned may result in a cascade of bodily problems, most notably an impediment of the electrochemical messages of the nervous system (since the spine is the pathway for the nervous system to and from the brain). Health-wise this is of paramount concern, since the nervous system is involved in the control and regulation of most bodily system functions.

Posture can be defined as a state of skeletal and muscular balance and alignment that protects the supporting structures of the body from progressive deformity and injury. Whether a person is erect, lying, squatting or stooping, good posture allows the muscles of the body to function with maximum efficiency.

In poor, or faulty, posture (aka postural dysfunction), there is an imperfect relationship among various skeletal structures of the body, and this may produce strain on the body’s supporting framework. With faulty posture, the body is balanced less efficiently over its base of support.

If the body segments are out of their optimal alignment for extended periods of time, the muscles eventually adapt by either shortening or lengthening (depending on the position). Prolonged misalignment adversely affects nerve tissue and function and the adaptive changes in muscle tissue (whether lengthening or shortening) result in muscle imbalances, which can have a number of health consequences, including greater risk of injury.

Forward-head posture (FHP) is the most common form of poor posture in all age groups. People with FHP tend to develop a habitual head misalignment while sitting at a computer workstation, working on hobbies, playing video games or driving transport vehicles.

Proper sitting posture requires awareness and effort.  The head should be kept up over the shoulders, with the back maintaining its neutral curves. Eyes should be level with the top portion of the monitor.

Shoulders are back and relaxed, with elbows resting at the side. Thighs and forearms are perpendicular to the floor, with feet planted on the ground. The monitor should be 18–30 inches away and directly in front of the head

FHP is associated with neck and shoulder pain and TMJ dysfunction (incorrect alignment of the lower jaw to the skull). With FHP there is excessive anterior positioning of the head with increased curvature at the cervical spine and a rounding of the shoulders. In addition to the musculoskeletal imbalance caused by FHP, this condition has also been linked to fatigue, restricted motion of the neck and chronic neck pain.

Posture Concerns: Adults (25–45 years) – Researchers note that postural changes between ages 25 and 45 are no longer impacted by structural growth. However, sports activities and occupational behaviors (e.g., prolonged sitting, standing or stooping at work, heavy manual labor or repetitive movements) may contribute to posture adaptations, some of which may promote deviations from optimal posture. In addition, high-risk social behaviors such as drug use and excessive drinking, as well as some fashion trends (e.g., high heels and restrictive clothing), may compromise muscle balance, movement patterns and joint positions. These adult years are an ideal time to develop total-body and core-strengthening programs (as well as healthy lifestyle behaviors) that promote and maintain optimal posture.

Posture Concerns: Older Individuals – In a rather large study of 444 women (aged 72–96) who were part of the famous Framingham Study , observed a number of limitations associated with (not caused by) poor posture. They included difficulty standing in one place for about 15 minutes; difficulty stooping, crouching and kneeling; difficulty getting in and out of a car; difficulty walking; difficulty putting on socks; difficulty reaching or extending arms above shoulder level; difficulty writing; difficulty handling small objects; and difficulties pushing and pulling a large object, such as a living room chair.

COMMON POSTURE QUESTIONS

1. What is a posture muscle?   Posture muscles help to fix or stabilize a joint; they prevent movement, while other muscles create movement. They are composed of muscle fibers that have a particular capacity for prolonged work. For instance, as a person leans forward slightly to walk up stairs (the movement), the posture muscles surrounding the spine help to prevent the upper body from falling too far forward.

2. Does poor posture affect a person’s psychological health?  Yes. It has been shown that individuals with poor posture are more likely to have poor self-image and less self-confidence.

3. What are the natural curves in a healthy spine?   There are three natural curves in a healthy vertebral spine. The low back (lumbar spine) curves inward (toward the anterior part of the body) and is referred to as a lordotic curve. The middle back (thoracic spine) is curved outward (posterior to the body). The neck (cervical spine) curves slightly forward and thus has a lordotic curve.

4. What is “neutral spine”?   Although the vertebral column has three natural curves, “neutral spine” usually refers to the lumbar region. Neutral spine is a pain-free position of the lumbar spine attained when the pressures in and around the pelvis joint structures are evenly distributed. The pelvis is balanced between its anterior and posterior positions.

5. What are core muscles?   Some researchers describe the core as an anatomical “box” in the mid-section of the body, with the abdominals in the front, the paraspinals next to the spine and the gluteals in the back. The diaphragm is the roof, while the pelvic floor and hip girdle musculature are at the bottom. The authors propose that the core functions as a muscular “corset,” working as a unit to stabilize the spine. It is the “foundation” of all limb movement.  “Inner core” muscles usually refer to the diaphragm, pelvic floor muscles, the deepest abdominal muscle (transversus abdominis) and the deepest spinal muscles (multifidi). “Outer core” muscles include the more superficial muscles of the abdomen, spine and hip.

6. Is it true that one should not do forward spinal exercises upon waking up?   Yes. Research has shown that pressure on the lumbar disks is 300% greater in the first hour after waking than it is later in the day. The authors concluded that the lumbar disks and ligaments are at greater risk of injury in that hour after waking.

7. Is poor posture associated with increased falls in older adults?   Yes. Researchers compared the association of different postural positions and the risk of falling in 100 ambulatory elderly people (aged 62–96). The best predictor of future fall risk was deficiency in lateral posture stability. Single-leg standing exercise is a good way to correct this deficiency.

8. What are the factors that cause people to lose control of their balance?   Factors affecting balance include muscle weakness, diminished vision, vestibular disorders (referring to the inner ear, which helps regulate balance), bone integrity, spinal injury and somatosensory (pertaining to the processing of stimuli related to touch) deficit. Balance training and proper eyewear can markedly reduce many factors related to loss of balance control.