How not to be a dizzy old guy, gal

I've got enough to worry about as I get older. If the possibility of Leaky Gut Syndrome weren't bad enough, now I have to worry about losing my balance.

Perhaps I am just borrowing worry. But it does seem that my whole physical "balancing apparatus" is aging. And so, my friends, are yours.

Because of the natural aging of our inner ear's vestibular system, our balance will be affected from the age of 55 on. We will still be able to stay pretty steady on our feet until much later; but increasingly, we will find more difficulty when it is dark or on uneven surfaces.

Our sense of balance also depends on information sent to the brain from our eyes and nervous system. If these systems start waning, our balance will also be impacted. Most of us will have to admit that we don't hear or see quite as well as we used to.

Other age-related factors impact our balance: gaining weight, circulatory system problems, blood pressure medicines, low and high blood pressure.

I'm not so keen on becoming a dizzy old man. So, if you are like me and interested in doing what you can to stave off the ravages of age, then it is time to bring some more balance into your life.

I consulted with Leanna Doyle, a certified Pilates instructor and "core stability" expert. According to her, maintaining strong, flexible muscles will definitely help preserve one's balance, but that isn't enough. "Balance training is a must, especially as we get older."

So how do we train for greater balance? Two things, says Doyle.

"First off, to increase balance you have to challenge it," she says simply. "Like any system, it will atrophy unless we use it."

We sit on a chair and the chair stabilizes us; you don't think about it. You walk down the street in sensible shoes with eyes open, no problem ... and no exercise for your balance system. But challenge your balance -- either by the simple act of standing on one foot with eyes closed or by balancing on a Pilates ball -- and you have to work to be the stabilizer.

"These challenges cause our brain to constantly talk to our body," says Doyle, "And this dialogue opens up those pathways from brain to body that control balance."

The second and most important thing we can do, according to Doyle, is to increase our "core strength."

To do this we have to strengthen the "transversus abdominus," that strata of muscles deep in the abdomen that encircles our midsections like a girdle.

Visualize contracting your belly button in and up towards the spine. Now do it: Hold it and release. You are strengthening your core.

This "core" is where our center of gravity is located. With strong pelvic, lower back, hip and abdomen muscles, working in harmony, we are providing support to our spine for all of our body's activities, including balance. As an added bonus, strong core muscles will help alleviate lower back pain.

With a weak, unstable core, we can't move as efficiently and we are more prone to falling-related injuries. And falls are the leading cause of injury deaths in adults over 65.

I don't know about the rest of you, but I am not going there. Balancing exercises and strengthening that core are now an honored part of my exercise routine.

Dr. Michael O.L. Seabaugh is a Cape Girardeau native who is a licensed clinical psychologist with over 20 years experience helping individuals and couples with their emotional and relationship issues. He has a private practice in Santa Barbara and Santa Monica, Calif. Contact him at mseabaugh@semissourian.com.