Krystal Walden is the Founder/CEO of KRYSTAL SPA®. She is a former World-Class and University of California, Los Angeles (UCLA) Track Athlete with a Master of Science in Gerontology from the University of Southern California (USC).
Dancing brings so much joy and happiness! Many identify dancing as a form of ballet, jazz, salsa, ballroom, tap, swing, line, and even breakdancing. Dancing is what you make of it for yourself! Dance how you want to dance. Do you two-step, twirl, dip, drop, or even pop-lock? Do you like to dance alone or with a dance partner? Do you love to dance in a classroom setting, at a wedding, nightclub, or concert?
You may be saying to yourself,
“I have not danced in years.”
“I cannot dance like I did when I was younger.”
“I forgot how to dance.”
“I have troubles with hip, knee, and foot pains when I dance.”
“I get dizzy and lose my balance when I dance.”
“I am incapable of dancing gracefully.”
“I am afraid of falling when I dance.”
These thoughts can cause self-doubt and insecurities around your joy of dancing. It can discourage you from dancing again. In most cases, there are ways to prevent falls. In order to do so, you want to first gain an understanding of the why, who, how, and when falls can occur.
Why, who, how, and where do falls occur?
The most common explanations for why falls can occur can vary. There is an increase to the risk of falling increases during the stages of aging, medical conditions, physical impairments, disabilities, and unexpected hazards.
Who
The increased risk of falls occurs throughout your stages of aging into a mature (older) adult. During the stages of aging, your body will slowly increase in morbidity and decrease in functionality. In conjunction, there are medical conditions that can also be a factor. The well-known medical conditions that can develop during the stages of aging and lead to falls are Parkinson’s disease, Alzheimer’s disease, stroke of the brain, and multiple sclerosis. These conditions affect your brain’s ability to maintain control of the components that regulate the stability of your nervous, muscular, and skeletal systems.
How
Any level of severity amongst these medical conditions has proven to increase the cause of physical impairments and disabilities to the nervous, muscular, or skeletal systems. The nervous system is responsible for the complexities of your brain, spinal cord, and nerves. When these functions are compromised, the ability to unconsciously and consciously send electrical signals and communication throughout your body is interrupted. The muscular system is responsible for blood circulation, heat regulation, movement, and support. When these functions are compromised, the ability to consciously and unconsciously reflex, extend, contract, and relax the muscles of your body is interrupted. The skeletal system is responsible for your body structure, regenerating blood cells, storing minerals, and protecting the organs. When these functions are compromised, the ability to unconsciously and consciously reflex, extend, and rotate your bones and joints of your body is interrupted.
Depending on how physically active you are throughout your life span, the loss of strength, balance, and flexibility can progress slowly, moderately, or rapidly. The parts of your body most affected by fall risks are your hips, legs, knees, ankles, and feet. Your body's ability to communicate and coordinate the electronic signs from your brain to your muscles and bones is vital in preventing falls.
When
At this moment, you may be wondering where the most common place you may find yourself falling. The act of falling can occur in various areas and ways. Some examples are falls in your office, during your stroll or power walk, walking your dog, during your exercise routine, and playing your favorite sport, to name a few. The familiar places of fall risks are inside your home. Some examples of these unexpected hazards are when you are in the shower, tripping over a carpet or a rug, or misstepping on a flight of stairs or step stool. The fall risks during dancing are very similar to lack of coordination, stumbling, collapsing, tripping over your feet or dance partner’s feet, and attempting to or performing a complicated dance move, to name a few.
5 exercises to boost strength, balance, and prevent falls
Preventive actions are the most effective when you are at a low risk of falling. Consult with your doctor before engaging in any physical activities.
Toe curls
You might be asking yourself, “Is this an exercise?” The answer is a sweet yes! Find a comfortable place to sit. Place both of your feet flat on the ground. Keep your ankles, legs, and knees steady. Curl and squeeze your toes back towards your heels. Repeat this movement ten
(10) times.
Ankle pumps
Stay in the sitting position. Place both of your heels on the ground. Flex your ankles and draw your feet towards your torso. Point your toes and feet up to the ceiling. Repeat this moment ten (10) times.
Leg extensions
Stay in a sitting position. Bend your knees and bring your feet flat on the ground. Keep your ankles aligned with your knees. Extend and straighten your left leg and squeeze your thigh towards your hips. Now lower your left leg and repeat this movement with both legs ten (10) times.
Calf raises
Stand in front of a wall. Bring your feet hip distance apart. Place your hands on the wall for balance. Lift your heels straight up from the ground until you are on the balls of your feet. Keep your heels aligned with your ankles. Repeat this movement ten (10) times.
Hamstring curls
Stay standing in front of the wall. Keep your feet hip distance apart and your hands on the wall. Bend your left leg back and lift your heel and foot towards your buttocks. Now lower your left heel and foot down and back on the ground. Repeat with movement with your right leg. Repeat this movement with both legs ten (10) times.
As unique as you are, falling is not one of your unique attributes. You are not the only one who has ever fallen. We have all fallen as toddlers, teens, young adults, and so on. The key is when you have fallen, you have gotten right back up. So, let your fears melt away, and go out and dance! Learn more about fall risks and how to start dancing again with a virtual fitness session with an expert!! Contact Krystal Spa® to schedule an appointment.
Krystal Walden, Master of Science in Gerontology
Krystal Walden brings to the health and fitness spa, 25+ years of experience as a competitive athlete; offering her unique fusion of athletic gifts and accreditations. Krystal specializes in helping individuals (from beginners to athletes) get back in touch consciously with their mind, body, and soul. She strongly emphasizes on body awareness and alignment for maximum injury prevention and recovery. With the kind of strength, flexibility, balance and compassions that Krystal possesses there is no doubt that she will meet her goals, to enhance the global image of how to live a stronger, healthier, and balanced lifestyle.
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