ABLE Bodies balance training is built on familiar fitness components that instructors, trainers, coaches, and therapists use daily. The five foundational components are flexibility, posture and core stability, strength for a purpose, balance and mobility and cardiorespiratory endurance.

Think of flexibility, posture, strength, balance, and endurance as five large compartments in the ABLE Bodies balance training toolbox. Each compartment contains tools to improve the overall balance, mobility, and brain health of older and frail adults. Instructors can select individual tools and/or combine tools to create their own comprehensive balance training programs.

1. Flexibility

Flexibility allows humans to move with ease. If you wrap one knee or an ankle to restrict its movement, it would be much harder to climb a flight of stairs or get in a car. Now suppose you are 90 years old. Your back is stiff, sore, and misaligned. Tight hamstrings cause you to flex your knees and restrict your posture, and you likely have back pain. The curve of your spine keeps your gaze chiefly down. Now consider the following questions from the instructor’s point of view: Can you take a deep breath in the position just described? How would you navigate a crowded room in this position? When you imagine yourself in the older adult’s shoes, does this change your perspective on the value of flexibility?

Flexibility is one of the best and easiest places to start an ABLE Bodies training program. Almost anyone can do at least some stretching and expect to feel better mentally and physically. The major goal is to improve range of motion so that better posture is achievable and movement is easier and more efficient. For all of these reasons, improved flexibility is a cornerstone of ABLE Bodies training. One of the first activities that participants learn is a gentle whole-body stretch routine. 

2. Posture and Core Stability

Body structure dictates how humans function. Posture and muscles that support and stabilize the core determine how people can move. Alignment has a direct relationship with balance and movement. When people stand tall, their weight is centered over the midfoot, where balance is easily maintained. If they stand slumped with poor forward-leaning posture, the center of gravity moves forward toward the toes and balance becomes more challenging which increases vulnerability to falls.

Good posture, supported by a strong, stable core, enhances movement skills, balance, and proper form for physical activities. Posture and core work is a foundational component of ABLE Bodies training. The targeted muscles for posture and core stability include the abdominal wall, the shoulder-girdle, the scapular retractors, and the spinal extensors.

3. Strength for a Purpose

Strength training is widely recognized as an effective way to improve balance and function in older adults. ABLE Bodies strength activities target muscles used for balance and movement patterns that mimic functional activities of daily living (ADL) patterns. ABLE Bodies seeks to build functional movement patterns and skill development into all of its strength-building activities. A great way to preserve active, independent living is to use strength for a purpose. Strength activities of ABLE Bodies Balance Training commence once flexibility, posture, and core stability are improved.

4. Balance and Mobility

Balance training is what participants are often most excited and motivated to learn. Balance and mobility training is the largest part of the ABLE Bodies toolbox. Expanding balance training options for frail older adults was a primary purpose for developing ABLE Bodies balance training.

There are many intricacies and components to how humans achieve and maintain balance. ABLE Bodies organizes these elements in basic categories. Balance activities are first divided into two main categories: sensory and agility in ABLE Bodies balance training. Sensory activities explore and facilitate somatic, visual, and vestibular elements of balance. Agility activities address gait and integrated movement, activities of daily living, and games. 

5. Cardiorespiratory Endurance

Improved cardiorespiratory and muscular endurance can put the spring back into an older person’s step. Cardiorespiratory training strengthens the heart and lungs and vastly improves the vascular system. In addition, cardiorespiratory training lowers disease risk, strengthens bones, improves weight and blood sugar management, and increases the immune system response.

ABLE Bodies training for better endurance can begin by simply linking seated exercises together continuously for 3 to 5 minutes, which is about the length of most songs if music is used during strength training. Gradually build up to 8 to 10 minutes if well tolerated.

Endurance is the last piece of programming to put in place in ABLE Bodies balance training, but it offers some of the greatest potential for helping older adults remain resilient and active mentally and physically.

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