Midlife Matters: Diane Amelia Read
Proprioception is a big word, but what does it mean and why is it critical in learning how to improve balance?
I did it again. Admittedly, it was the umpteenth time since the first time, at a college party when I did it while pogo-ing (the punk dance, not on a stick.)
Last week, I rolled my ankle. Like, 200 degrees … went down hard … torqued my knee and angered my quads. I’m currently a rainbow of kinesiology tape.
How is it that you can be walking down the sidewalk one second and receiving assistance up off the ground the next? Might just be a change in proprioception.
“Proprioception might be automatic, but it’s also vital for everything we do.”
Say It With Me … Pro-pre-oh-SEP-shun:
Proprioception is your body’s natural GPS. It tells your brain where your body is in space without needing to look.
It allows you to move smoothly and confidently through life without having to micromanage your head, torso, and limbs. Thanks to proprioception, you can scratch an itch without looking, hit the brake pedal in your car without staring at your feet, and wash dishes even when your hands are hidden by soapy water.
Proprioception In Daily Life:
Proprioception is your body’s unsung hero, quietly going about its job to keep you upright, balanced, and coordinated. Reaching for your coffee cup without looking? Climbing stairs in the dark without thinking twice. That’s proprioception at work. Without it, we’d be floundering around like toddlers on roller skates.
Proprioception might be automatic, but it’s also vital for everything we do. It’s the magic that makes life’s little actions flow smoothly … until it doesn’t.
How Proprioception Changes As We Age:
Proprioception is basically a non-stop feedback loop between your nervous system and the sensory receptors scattered throughout your body. Think skin, joints, muscles, tendons, and senses. When we move, our brain processes detailed and interrelated messages about our actions and positions and responds accordingly.
There are a lot of moving parts here and a decline in proprioception can happen as our muscles, joints, and sensory receptors become less responsive over time. This can be experienced as slower reaction times, balance issues, and, unfortunately, a higher risk of less-than-glamorous moments … like my recent unexpected tumble.
It’s Not All Bad News:
There is good news. Proprioception is like any other muscle, and you can train it. Even better, the exercises are simple and amusing. Start with balance exercises like these two:
- Stand on one leg while brushing your teeth. Right foot uppers, left foot lowers. For more of a challenge, try it with your eyes closed. (Proprioception will prevent you from suddenly brushing your chin instead of your teeth.) There’s no need for gymnastics here. Keep yourself safe by raising your foot just an inch or so off the ground. That way you can be fully planted quickly, if necessary.
- Stand tall, arms outstretched like a scarecrow. Close your eyes. Bring your arms toward the center to clap your hands in front of you, then extend your arms back out to scarecrow position. After a successful round of applause, try it again standing on one leg. Tipping over? Tighten your core and go again.
“Proprioception is like any other muscle, and you can train it.”
More Options Than Just Exercises:
Yoga and tai chi are also time-tested ways to engage your proprioceptive system since they require you to maintain balance and control in various postures. If you’re feeling adventurous, go for a walk on uneven terrain like grass, rocks, or sand to keep your body guessing. Even dancing counts! You don’t need fancy equipment, just a willingness to move and experiment.
The key is to integrate these practices into your daily routine … balancing, trying new activities, and staying mindful of your body’s movements.
Not only will you improve your proprioception, but you’ll likely have some fun along the way. Bonus? You’ll feel confident navigating the world with a strong sense of balance and coordination, and you’ll be the envy of your friends and neighbors when you finally pull off a flawless tree pose.
Proprioception … Use It Or Lose It:
The takeaway? Proprioception isn’t something to take for granted. It’s your body’s navigation system and, like most systems, it needs updating from time to time. Don’t screw future you. Make the time. The more you engage with it, the sharper your proprioception will remain as years go by.
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About the Author:
Diane Amelia Read is an experienced growth partner, health and mindset advisor, stereotype disrupter, and surfer wannabe. She’s a Reiki Master Teacher, podcaster, StreetWise MBA graduate, and samba singer, Law of Attraction mentor, and motivational speaker.
Her mission is to make the world a more loving and interconnected place by helping women love themselves first so they can bring their most joy-filled awesomeness to everyone and everything else without depleting themselves
As a Mind & Body Alchemist For Women Over 50, Diane Amelia’s unique personal transformation toolbox is chock full of options for midlife women ready for sustainable improvement in their health, confidence, mindset, income, community, or all of the above.
