Balance vs Falling — a Hiker’s Challenge

Balance Matters!

Ralph demonstrates importance of balance
Ralph has great balance (Torres del Paine. Patagonia)

The last time I was in an airport, I witnessed an impressive (to me, anyway!) feat. A young woman, while walking across the waiting area, noticed that one of her shoes was untied. She preceded to stop and tie the undone lace while balancing on the other foot. 

I can’t confidently do that; I’m not certain if I ever could have done so. I do know, however, that I always used to stand on one foot while getting dressed. Now I usually sit on the bed or lean against a wall when putting on slacks or a skirt. I don’t really need to, and part of it is laziness, but it’s also an indication that I am less trusting of my ability to balance.  

When I was a kid, I thought nothing of walking along a curb or a narrow plank. Now I have second thoughts when I come to a stream crossing that involves using rocks or a log. Unless the rocks are very stable or the planks across a stream are wide, I much prefer to wade through. 

After my observation at the airport, I gave all of this some thought. I considered the fact that falls can be a very serious matter for seniors. The Center for Disease Control (CDC) says that “one in every three adults age 65 and older falls” each year. (I suspect that 1 in 3 of any age falls each year, but that’s another matter.) The CDC also says that falls are the leading cause of injury death for this age group and “in 2009, about 20,400 older adults died from unintentional fall injuries”. Even if older adults do not die from their falls, they are likely to sustain serious injuries that limit their activities and/or send them to a wheelchair. 

Even though I have very healthy bones and am active, I have been slacking off and not continuing to do these simple exercises.  Recognizing that a decline in stability is not serving me, I recently elected to sign up for a nearby adult-ed class that focuses not only on strength training and stretching, but also on balance. 

From past experience, I know that I will see improvement. I remember how gratifying it is to have quick results from any physical regimen! Whereas most exercise seems to take forever to show any improvement, a few simple routines can make a world of difference in a short time.  

I love my hiking poles and will continue to use them for their many benefits, but it is still important to have good balance for day-to-day activities as well as hiking ones. 

Here are three things that have worked for me:
1. Start by standing (near a chair or other stable object if necessary for safety) on one foot and lifting the other for increasingly lengthy times. (I often do this (eyes open!) when doing other simple tasks — such as waiting for the microwave to heat water for tea, or when brushing my teeth.) When you are able to stand on the one foot for at least a minute, try doing this with your eyes closed. (recommended by my chiropractor, Richard Teel of Novato, CA.) 

2. Stand on both feet, shoulder length apart. Walk 3 steps forward, then lift one foot and hold it up for one count. Walk another 3 steps forward and lift one foot again. Then take 3 steps backward, hold, 3 more back. Then go to the right 3 steps and hold, repeat. Then go to the left 3 steps and hold, repeat. Continue this series of stepping 3 steps forward, back, side, side, but with longer times of holding the one foot up. Increase to 2 counts, then 3, and then 10.  (taught by instructor, Francesca Weiss, at Acalanes Adult Center, Walnut Creek, CA)

3. Sign-up for classes and practice in yoga, chi gong, and tai chi. Many communities have Adult Ed exercise classes that are low-cost — sometimes even free for seniors. 

Hikers and Backpackers
If you want to keep hiking and backpacking, keep in mind that you need more than strength and endurance. No matter what your age, you also need to have good balance because falls are the single most common cause of hiker fatalities! 
 
Happy trails,
Susan Alcorn, backpack45

author of Walk, Hike, Saunter: Seasoned Women Share Tales and Trails; Patagonia Chronicle: On Foot in Torres del Paine;
Camino Chronicle: Walking to Santiago; We’re in the Mountains Not over the Hill: Tales and Tips from Seasoned Women Backpackers.
www.susandalcorn.com

 

 

Where Else to Roam?

‘Bucket List’ or Serendipity?

On the Vezelay Camino route, after Limoges, we found many castles and fortresses!

“Once upon a time” I thought that one really should do a “bucket list,” or set out to check off the places listed in “1000 Places to See Before You Die,” or some other similar book with a catchy title. I’m not saying that these concepts are bad, just that, in my experience, they don’t allow for real life! At least not ours, we like to be more flexible. 

Truthfully, when Ralph and I started the John Muir Trail in 1989 (the year we were married), we hadn’t planned to do more than backpack from Kearsarge Pass (near Lone Pine, CA) to Mt. Whitney. In fact, it was several years (meanwhile backpacking in other parts of the Sierra Nevada) before we decided to do another section of the JMT.  Because our time was limited for each backpacking trip, we actually hiked the JMT in sections—returning four times to do it all.

But ‘what then?’ What then, because I had just officially retired, but could keep teaching as a job-share, was that we were able to take off for longer periods—we came down into Yosemite Valley at the end of trip #4, went home, and repacked, and then flew to Spain and start the Camino Frances—the best known of the Spanish Camino de Santiago pilgrimage trails.

A Reality Check

Ralph (83) and I (78) are at a point in our lives where we can facing the fact that we may not be able to hike ‘forever.’ We have no way of knowing if we will even be able to hike another few years—things happen!

We know that we are not as strong as we once were and can’t hike as fast or as far as we once could. Also, increasingly, we see friends developing conditions or illnesses that limit their mobility. This is just part of the aging process. So, we are approaching travel, especially that will include hiking, more carefully. We are being more selective about destinations.

Our plans include

One thing seems certain, we will continue to explore routes of the Camino de Santiago. We are part of the pilgrim community here, and find the Camino trails of Europe compelling. Each route is different; we enjoy experiencing the cultures, the places the trails take us, and meeting new people. We have about 140 miles more to go on the Vezelay, French route to reach Saint Jean-Pied-de-Port in the Pyrenees so returning there is on the horizon.

The ‘biggie’ coming up even sooner, however, is a cruise to Antarctica—the Falkland Islands, South Georgia, and the Antarctica peninsula. This year we are celebrating our 30th anniversary and this is one way that we are making it memorable.