Balance
Maintaining and Improving Your Balance
Methods, Exercises, Concepts, Causes
Better Balance for Older Adulst and Avoiding Falls
Fitness and Well-Being for Seniors
By Michael P. Garofalo
Bibliography Links Resources Information
Quotations References Commentary
Instructor Qualifications of Michael P. Garofalo
Balance: Bibliograph, Links, Resources, Information
Aging: Research, Bibliography, Information, Links, Quotes, Notes
Balance and Fall Prevention for Seniors, Benchmark Physical Therapy
Balance and Fall Prevention Specialist Certification
Balance and Falls: American Physical Therapy Association
Balance and Stability Instructor Certification, American Sports and Fitness Association
Balanced, Centered, Rooted, Grounded, and Stable in Taijiquan and Qigong
Balance Exercises for Fall Prevention: A Seniors' Home-Based Exercise Plan. In both English and Spanish. By Amanda Sterczyk. 2020, 138 pages. Paperback.
Balance Exercises for Seniors: Prevent Falls, Improve Stability and Posture with Simple Home Workouts. By Michael Smith and Natalie Seaton. 2023, 148 pages. Paperback.
Balance Exercises for Seniors and Older Adults. By Jessica Print. 2022, 52 pages. Paperback.
Balance Exercises for Seniors: Books
Balance Exercises for Seniors: Easy to Perform Fall Prevention Workouts to Improve Stability and Posture (Strength Training for Seniors). By Baz Thompson and Britney Lynch. 2021, 100 pages. Paperback.
Balance Information for Older Persons
Balance Training Seems to Prevent Falls and Injuries to Seniors, Harvard Health Publishing
Balancing Act: For People with Dizziness and Balance Disorders. By Mary Ann Watson, Helen Sinclaair, and P. J. Haybach. Vistibular Disorders Association, 2021, 95 pages. Paperback.
Better Balance for Life: Banish the Fear of Falling with Simple Activities Added to Your Everyday Routine. By Carol Clements. Foreword by Dr. Jon LaPook. The Experiement Pub., 2018, 218 pages. Paperback, VSCL.
Better Bones and Balance Certification, Oregon State University
Bone and Balance Academy, Monica Eischen, Zoom Classes
The Book of Balance: Rehab Secrets to Improve Your Balance and Decrease Your Risk of Falling. By Lex Gonzales, PT, DPT. 2018, 191 pages. Paperback, VSCL.
Books about Balance Exercises for Seniors
Centering, Rooting, Grounded, Balanced, and Stable in Taijiquan and Qigong
Chair Yoga for Balance, Clark Community College, Vancouver, WA "A class designed especially for seniors and students who wish to receive the benefits of yoga while using a chair for balance and stability. Each class will include a warm-up, simple and functional yoga poses and a comfortable relaxation exercise. Benefits include increased balance, strength, flexibility, range of motion, and stress relief."
Cloud Hands Blog of Michael P. Garofalo
Dizziness and Falls: Causes, Treatments, and Prevention. By Jorge Pelaez, M.D. and Kayla Ammons. 2014, 103 pages. Kindle E-Book.
Elderly: Research, Bibliography, Information, Links, Quotes, Notes
Facebook of Michael P. Garofalo
Fall Prevention: Balance and Strength Exercises for Older Adults, John Hopkins Medicine
Fall Prevention for All: Physical Therapist Shares Simple Steps You Can Take Today to Reduce Your Fall Risk. By Chris Tolos. 2022, 218 pages. Paperback.
Falls and Balance Information for Older Persons
Falls Caused by Balance Disorders, National Library of Medicine
55 Essential Balance Exercises for Seniors: A Simple Senior-Friendly Guide to Fall Prevention, Improving Strength, Stability, Posture and Living a More Independent Life. By Brandon Lee. 2023, 154 pages. Paperback and Video DVD.
Five Minute Balance Exercises for Seniors: The Illustrated Guide to Fall Prevention with Simple Home Exercises to Improve Balance and Posture and Never Fear Falling Again. By Alfred Allen. 2022, 158 pages. Paperback.
Free Balance and Fall Prevention Class in Vancouver, Washington
The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body, Strong Heart, and Sharp Mind. By Peter Wayne and Mark L. Fuerst. Harvard Health Publications. Shambhala, 2013, 352 pages. Paperback, VSCL.
How to Lift Your Mood and Brighten Your Spirit
How to Live a Good Life: Advice from Wise and Respected Persons
How to Prevent Falls: Better Balance, Independence and Energy in 6 Simple Steps. By Betty Perkins-Carpenter, Ph.D., and Hily Trevethan. 2nd Edition. 2019, 140 pages. Paperback.
Improve Your Balance and Stability, Harvard Medical School
Instructor Qualifications of Michael P. Garofalo
Mayo Clinic on Hearing and Balance: Hear Better, Improve Your Balance and Enjoy Life. By Jamie Bogle, Au.D., Ph.D. Mayo Clinic, 2022, 304 pages. Paperback.
Overcoming Positional Vertigo. By Carol A. Foster, M.D.. Bull Pub., 2019, 200 pages. Paperback.
Qigong, Chi Kung, Chinese Yoga
Seniors: Books About Balance Exercises for Seniors
Seniors: Research, Bibliography, Information, Links, Quotes, Notes
Tai Chi Chuan, Taijiquan, Tai Chi
Tai Chi for Arthritis and Fall Prevention Handbook. By Paul Lam, M.D.. 2017, 60 pages. Paperback. Separate instruction DVD for Sun Tai Chi Chuan Form.
Tai Chi for Balance: How to Stay on Your Feet and Avoid Falls. By Chris Cinnamon. 2023, 349 pages. Paperback, VSCL.
Training Certification for Teaching Balance Exercises
VSCL Valley Spirit Center Library. Purchased for the personal home library of Michael P. Garofalo.
Ways to Lift Your Spirits, Boost Your Mood, Revitalize Yourself, Banish the Blues
Yoga: Restorative, Iyengar, Hatha, Yin, Vinyassa
Balance: Quotations, References, Commentary
Quotations, Sayings, Quips, Advice, Maxims Related to Aging
Tips for a successful exercise program for the elderly:
1. Make a realistic assessment of your current physical fitness condition.
2. Start off slow and be patient.
3. Include exercises for improving your aerobic capacity, your strength,
and your flexibility and range of movement.
4. Establish and maintain your exercise program. Develop a positive habit for exercise.
5. Find exercise activities that your enjoy. Vary your exercise rountines.
6. Enjoy exercise activities with others, but don't depend upon others to exercise.
7. Be realistic about your exercise goals in the long run.
- Michael P. Garofalo, Balance
"Muscle weakness is a significant factor in the loss of balance for many people. As we age, muscle strength, power, and speed of contraction all begin to decline. Muscle fibers require longer periods of stretch to maintain their length and flexibility. Part of your balance training program will included targeted strengthening and stretching to improve stability and mobility throughout your body. Large muscle groups in the legs and trunk help move us through space and hold our weight against gravity. However, there are many smaller muscles in the body that are important for postural stability. These smaller muscles make the minor adjustments in skeletal alignment needed to keep us balanced, and are the first to weaken or fatigue without proper use."
- West Portland Physical Therapy Clinic, Oregon
"Falls are a major public health concern. According to the CDC, more than one third of adults 65 and older fall each year in the United States, and 20% to 30% of people who fall suffer moderate to severe injuries. Falls can exact a toll long after the initial injury, outranking chronic kidney disease, asthma, and Alzheimer's disease and other dementias in terms of effects on disability-adjusted life years, according to a 2017 Global Burden of Diseases, Injuries, and Risk Factors study."
- American Physical Therapy Association
"The risk of falling in older adults is usually related to combination of factors, including:
Balance and/or walking problems. Balance can be affected by vision changes, vestibular problems and altered sensation in the feet.
The use of multiple medications. Studies indicate that when individuals take five or more medicinges, the risk of falls increases.
Home hazards, including dim lighting and trip hazards.
Position low blood pressure, such as orthostatic hypotension.
Feet and footwear issues.
Falls often occur in the bathroom when sitting or standing from the toilet or shower, or at night in a dark bedroom when getting up quickly and tripping on the way to the bathroom."
- Fall Prevention: Balance and Strength Exercises for Older Adults, John Hopkins Medicine
"Balance problems can manifest as tripping, swaying, stumbling, dizziness, vertigo, and, worst of all, falling. Standing still or performing a single task may not be troublesome but moving about or doing more than one thing at a time (like walking while turning your head to speak to another person) can become problematic.
The American Geriatrics Society recommends that all adults aged 65 and older be screened for falls. The Journal of Geriatric Physical Therapy, in a review of 33 other studies, identified 17 independent contributing factors in fall risks for community-dwelling older adults. It found a “significant interaction” between risk factors and a patient’s function level.
If you notice you are slowing down, keeping your eyes on the floor or lacking confidence, these are all signs your balance may be affected. Balance symptoms can appear well in advance before a fall occurs. The more risk factors a person has, older people that have fallen typically have two or more, the greater the chance of falling. Fortunately, while factors such as advanced age or a history of falls can’t be changed, many more can be modified to assist in fall prevention."
- Balance and Fall Prevention for Seniors, Benchmark Physical Therapy
"Beyond better balance, the other benefits of multi-component exercise programs include:
Faster reaction time. This can help you keep yourself upright if you start to fall by putting out and arm quickly to grab something stable.
Improve coordination. This can directly help prevent falls but can also help you roll rather than crash as you do down.
More muscle. Stronger and larger muscles can buffer the impact of a fall, providing some protection to bones and joints.
Strong bones.
Resistance exercises strengthen bones, and stronger bodies are more resistent to fractures.
Better brain function. Regular exercise helps maintain brain function with age. Clearer thinking
may help you avoid situations that increase fall risk."
- Balance Training Seems to Prevent Falls and Injuries to Seniors, Harvard Health Publishing
Safety Tips for Around Your House
Keeping Your Balance and Avoiding Falls:
Avoid clutter. Don't leave things on the floor. Pick up after yourself.
Make sure you have good lighting for both night and day.
Keep furniture and tables to a minimum. Leave room for walking.
Keep areas beside the bed and into a toilet clear and uncluttered.
Use hand bars beside toilet and shower.
Have a strong small ladder for reaching up to higher shelves.
Wear good shoes indoors.
Make sure rugs and runners are secure on the floor.
Watch out if you have steps into your garage or rooms.
Be careful, slow down, be alert!
Use your cane or walker as needed.
Be aware if medicines you take make you feel lightheaded or dizzy.
If sitting for a long time, stand up slowly and carefully.
Move carefully on arthritic or injured limbs.
Use tips and techniques for standing up
carefully and safely.
Exercise each day to improve strength, flexibility, and balance.
Make sure all chairs, seats, and tables are in good working order.
Use it, or slowly but surely loose it.
Keep all cabinet drawers or doors pushed and closed properly.
Let others help you or pay for services.
Know you own strengths, limitations, or weaknesses.
If you are obese, it will impair your balance skills. Loose weight!
Do exercises to improve the strength of your legs and hips.
See a physician for serious dizziness.
Practice Tai Chi Chuan to improve your balance skills.
- Michael P. Garofalo, Balance
Instructor Qualifications of Michael P. Garofalo
Goals in 2024:
Offering Free 30-45 Minute Classes to Seniors
Teaching Seniors Balance Exercises, and Methods for Improving Balance
Teaching Gentle Tai Chi, Qigong, and Yoga Movements
Fall Prevention Tips
Motivating Seniors to Achieve a Healthy and Positive Lifestyle
Fitness and Well-Being Encouragement
Aging Research and Studies 2017-
CPR American Heart Association
Recertified October 28, 2023, Clark College, Instructor: Olga Lyubar
First Aid Recertified December 2023
Six Lessons (180 Minutes) at Vestibular/Balance/Falls Physical Therapy Center
Legacy Hospital, Salmon Creek, Vancouver, Washington
November 2023, Instructor: Lourdes Ramirez
Instructor Qualifications of Michael P. Garofalo
Studied and practiced Tai Chi Chuan, Qigong (1986-2023)
Certified in Yoga, Pilates, Fitness Trainer, and Silver Sneakers: 2000-2014
Taught at the Tehama Family Fitness Center, Red Bluff, CA, 2002-2017
Taught private lessons 2000-2023
Tai Chi Information Exercises Practices Styles by Michael Garofalo
Qigong Information Exercises Practice Styles by Michael Garofalo
Paths to Fitness and Well Being by Michael Garofalo
M.S.L.S., University of Southern California, Los Angeles, 1969
Master of Science in Library and Information Sciences, MSLS
B.A., California State University at Los Angeles, 1968, Philosophy
Memberships:
American Association of Retired Persons (AARP)
Worked as a Manager in City, County, and School District Libaries for 46 years.
Compiled by Michael P. Garofalo
First published on the Internet on October 18, 2023.
Last updated, revised, expanded, improved, or changed on October 27, 2023.
Green Way Research Subject Index to Hypertext Documents
Vancouver, Washington
Biography of Michael P. Garofalo
Michael Peter Garofalo (1945-) grew up in East Los Angeles, was educated in Catholic Schools, graduated (B.A., M.S.) from local universities, married Karen, served in the US Air Force, worked in and managed many City and Los Angeles County Public Libraries, raised two children (Alicia and Michael), socialized, traveled, and learned. In 1998, we moved to a rural 5 acre property in Red Bluff, in the North Sacramento Valley, CA. A webmaster since 1999. Worked part-time for the Corning School District (Technology and Media Services Manager); and as a Yoga, Taijiquan, and fitness club instructor until 2016. Traveled extensively in Northern California, Oregon, and Washington. We both retired, and we moved to Vancouver, Washington, in 2017. Currently in 2023: reading, walking, gardening, philosophy research, writing, web publishing, monthly oceanside yurt camping retreats, family events, harmonica playing, sports events, playing Tai Chi Chuan, Yoga and /Qigong, Nature mysticism, volunteering, and poetry research.
