Usted sabe que el equilibrio es importante: el equilibrio entre el trabajo y la vida, una dieta equilibrada y (con suerte) una chequera equilibrada.
Pero, ¿qué pasa con su equilibrio?
Equilibrio y envejecimiento
El equilibrio disminuye con la edad, generalmente comenzando después de los 50 años, apuntan los expertos. La falta de equilibrio puede aumentar su riesgo de caerse y fracturarse un hueso. ¿Cree que no le pasará a usted? Recapacite: uno de cada cuatro adultos de 65 años o más se cae cada año, según el CDC (por sus siglas en inglés: Centro para el Control y la Prevención de Enfermedades).
¿Por qué?
“El equilibrio disminuye después de los 50 años debido a una variedad de razones”, afirma Sonja Rosen, MD, profesora de medicina y jefa de medicina geriátrica en el Centro Médico Cedars-Sinai, Los Ángeles.
“El equilibrio se ve afectado por la visión, el oído interno y problemas mecánicos”. Una vez pasados los 50 años, pueden ocurrir cambios relacionados con el envejecimiento en el sistema vestibular, un sistema sensorial esencial para el movimiento y el equilibrio normales, según Rosen. “Los problemas de visión como las cataratas y el glaucoma también pueden provocar problemas de equilibrio”.
Luego está la artritis, que puede producir problemas de equilibrio a las personas, y también influye la pérdida natural de masa muscular. Algunos medicamentos pueden tener efectos secundarios que causen mareos u otros problemas que podrían afectar el equilibrio. La lista es larga e incluye medicamentos comunes como antidepresivos y medicamentos para la presión arterial. Conviene preguntarle a su farmacéutico o médico qué precauciones le conciernen a usted.
Cómo mejorar su equilibrio
La situación dista mucho de ser un caso perdido. “Nunca es demasiado tarde para tratar de mejorar su equilibrio”, afirma Kathy Doubleday, DPT, fisioterapeuta y directora clínica de Physio Ed, un sitio web de educación en fisioterapia para personas mayores. Su punto de partida: ¡Moverse! Apunta que “Cuanto menos activo sea, más probable es que su equilibrio sufra”.
Rosen está de acuerdo. “¡Actívese!” ella insta. “El ejercicio es la mejor manera de combatirlo, incluido el entrenamiento de fuerza a edades incluso más tempranas [que 50 o 60]. Como se suele decir: “lo que no se usa, se atrofia” tiene mucho sentido en lo que se refiere al equilibrio”.
Un plan de acción para el equilibrio
- Para comenzar, realice una prueba de equilibrio divertida solo para convencerle de que es importante.
- Manténgase activo, o vuelva a la actividad, si su salud lo permite y su médico está de acuerdo. Camine con un compañero o en un grupo comunitario, sugiere Doubleday. Caminar, montar en bicicleta y subir escaleras son buenas maneras de fortalecer los músculos del tren inferior y ayudar al equilibrio, dicen los expertos. Si realmente se siente con poco equilibrio, comience con una bicicleta reclinada o un escalador.
- Considere el entrenamiento de fuerza. Según los expertos de Mayo Clinic, el entrenamiento de fuerza puede desarrollar músculo y eso puede mejorar el equilibrio y disminuir el riesgo de caídas. Eche un vistazo a esta clase gratuita de entrenamiento de fuerza en línea el 29 de junio.
- Realice ejercicios de equilibrio en casa. Pueden ser simples, afirma Doubleday, como probar qué tan bien puede cambiar su peso de un pie al otro. Aquí tiene 6 simples ejercicios de equilibrio que puede hacer en casa que sugiere la Asociación Estadounidense de Terapia Física.
- Participe en clases de equilibrio o clases como taichí, que resulten ser desafiantes para mejorar el equilibrio. Senior Planet ofrece una clase gratuita de taichí en línea los viernes.
- Pruebe una clase de equilibrio en línea. Mary P. Breyette, educadora sénior de acondicionamiento físico en la Extensión Cooperativa de Cornell en el condado de Clinton, Nueva York, imparte una clase de equilibrio y fuerza en línea para Senior Planet que es completamente gratuita y que, además, es una agradable red socialización virtual. Para prepararse para su clase, los estudiantes juntan sus botellas de agua, mancuernas, latas de sopa o toallas para usar como resistencia y sintonizan temprano para socializar un poco. El objetivo de esta clase en línea, que se ofrece regularmente, es aumentar el equilibrio. Funciona, dice Breyette, y tiene una carpeta llena de notas de agradecimiento de los estudiantes como prueba. A menudo, los estudiantes le dicen: “Mi médico notó una diferencia y me preguntó qué estaba haciendo”. También hay una clase en línea de Balance Matters (Cuestiones acerca del equilibrio) en SeniorPlanet.org los miércoles.
Recursos adicionales (en español)
Su turno:
¿Qué hace para mejorar su equilibrio? ¿Ha probado alguna de las clases en línea de Senior Planet? ¿Funcionaron para usted? ¡Compártalo con nosotros en los comentarios!
Kathleen Doheny es una periodista independiente con sede en Los Ángeles, especializada en historias de salud, comportamiento, estado físico y estilo de vida. Además de escribir para Senior Planet, informa para WebMD, Medscape, Psycom.net, Practical Pain Management y otros sitios. Ella es mamá, suegra y una abuela orgullosa y feliz a quien le gusta caminar, trotar y comprar.
Foto de Doheny: Shaun Newton
Este artículo ofrecido por Senior Planet y Older Adults Technology Services es solo para fines informativos y no pretende sustituir el asesoramiento, diagnóstico o tratamiento médico profesional. Siempre consulte el asesoramiento de su médico u otro profesional de la salud calificado con cualquier pregunta que pueda tener con respecto a cualquier condición médica. Si cree que puede tener una emergencia médica, llame al 911 de inmediato.
Foto: Aziz Acharki para Unsplash
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