How to Age Better: Maintain Independence by Improving Balance
Feeling Wobbly?
As you’ve gotten older have you started to feel more wobbly on your feet? Perhaps you're not as steady as you used to be when climbing stairs or walking on uneven surfaces. It's a common experience; and while it may seem like a minor inconvenience, understanding why it happens, and what we can do about it, helps us take proactive steps to improve our balance.
Balance is an essential skill for aging confidently and remaining independent. Good news! Even if your balance isn’t great right now, there are some easy steps you can take to help you improve. And even if you have good balance, you can do things to maintain this important skill.
The Importance of Balance
Balance is not just about preventing falls; it's also about preserving our ability to move freely and confidently in our daily lives. Good balance enables us to navigate a crowded street, climb stairs, and hike or walk on uneven terrain. Balance training improves the skills necessary for these and other real-life movements, and helps reduce your risk of injury.
In short, balance equates to continued independence as we age. When our balance is subpar, our world becomes smaller and scarier because we lose the ability to move around without the fear of falling.
Research shows that maintaining balance is critical for older adults to stay active and independent. According to a study published in the Physical Therapy & Rehabilitation Journal, poor balance is strongly associated with limitations in activities of daily living and a higher risk of institutionalization. By prioritizing balance, you can enhance your quality of life and maintain your sense of freedom as you age.
Balance Challenges
As we journey through life our bodies undergo various changes. Maintaining balance becomes increasingly important as we age, yet many of us don't pay much attention to it until we’ve fallen or had a close call.
Why does balance become more challenging as we age? Several factors contribute to this:
Muscle Weakness and Loss of Muscle Mass: As we get older our bodies undergo physiological changes, including a decline in muscle mass and strength, which can affect our ability to stabilize ourselves. This process, known as sarcopenia, typically begins around the age of 30 and accelerates after the age of 50. Weakening muscles, particularly in the legs and core, can compromise our ability to stabilize ourselves and maintain balance.
Changes in Vision: Vision plays a crucial role in balance. Our eyes provide important visual cues that help us judge distances, detect obstacles, and navigate our surroundings safely. However, as we age, changes in vision become more common. This may include reduced visual acuity, decreased depth perception, and impaired peripheral vision. These changes can affect our ability to perceive our environment accurately, leading to a greater risk of trips and falls.
Neurological Changes: Aging also affects the nervous system, including the brain's ability to process sensory information and coordinate movement. Changes in brain structure and function, such as reduced neuronal density and alterations in neurotransmitter levels, can impact our balance control. Additionally, age-related declines in cognitive function, such as slower reaction times and decreased attentional resources, can further contribute to balance difficulties.
Alterations in Proprioception: Proprioception is the body's ability to sense its position in space and the relative position of body parts to each other. It relies on feedback from sensory receptors in the muscles, joints, and tendons. Unfortunately, as we age, proprioception tends to diminish. This means that our brain receives less accurate information about the position and movement of our limbs, making it more challenging to maintain balance and coordination.
It's essential to address these factors proactively to maintain optimal balance and prevent falls.
How to Improve and Maintain Balance
Stay Active: Engage in regular physical activity that includes balance exercises, strength training, and flexibility work. Activities like yoga, tai chi, and Pilates are excellent choices for improving balance.
Focus on Strength: Incorporate exercises that target the muscles involved in balance, such as the core, legs, and ankles. Strengthening these muscles will provide a solid foundation for stability.
Practice Balance Exercises: Dedicate time each day to practice simple balance exercises. Start with exercises that you feel comfortable with and gradually challenge yourself as your balance improves.
Check Your Medications: Some medications can affect balance and coordination. Talk to your healthcare provider about any medications you're taking and their potential side effects.
Create a Safe Environment: Make modifications to your home to reduce the risk of falls, such as installing grab bars in the bathroom, removing tripping hazards, installing handrails, and ensuring adequate lighting.
Choose Appropriate Footwear: Skip the stilettos and wear supportive, well-fitting shoes with nonslip soles to provide stability and reduce the risk of slips and falls.
Easy Balance Exercises
Balance is a trainable skill like riding a bike; but consistency is important. The more you practice, the better your balance will be. You can perform these balance exercises throughout your day—you don’t have to do them all at one time. Fit them in as you can. If you do, you’ll start to notice improvements in your balance.
Single Leg Stance:
Stand near a wall or sturdy surface for support (you may need to hold on at first).
With legs hip-width apart, extend your arms out to your sides while you bend and raise your right knee in front of you.
Straighten your right leg and hold it out in front of you for 30 seconds. Switch legs. Repeat on each leg 3 times.
Heel-to-Toe Walk:
Stand with your feet together and your arms at your sides.
Take a step forward with your right foot, placing your heel just in front of the toes of your left foot.
Take another step with your left foot, placing your heel just in front of the toes of your right foot.
Continue walking in this heel-to-toe fashion for 20 steps.
Turn around and walk back in the same manner for another 20 steps.
This is the same exercise often used in sobriety tests to assess balance and coordination.
Tandem Stand:
Stand with one foot directly in front of the other, heel to toe.
Hold this position for 10-30 seconds.
Switch the position of your feet and repeat.
Chair Squats:
Stand in front of a sturdy chair with feet hip-width apart.
Lower your body towards the chair as if sitting down, but stop just before touching it.
Return to standing position.
Complete 10-15 repetitions.
Flamingo Stand: This exercise builds your hip muscles and stabilizes your core. Do this while standing near a wall so you can steady yourself if necessary.
Begin standing with your feet shoulder-width apart and touch your hands to a wall.
Raise your right leg up to your hip as though marching. Lower it and do the same for the left.
Increase the difficulty by going a little faster or raising your legs higher. Repeat for both sides about 10 to 20 times.
Toe Stands:
Stand with your hands on the back of a chair for support.
Raise your body onto the balls of your feet and hold for a count of 10.
Increase the challenge by letting go of the back of the chair.
Complete three to five repetitions.
Stand Tall:
Stand tall with your feet together and your arms crossed over your chest.
Looking forward, hold this pose for 10 to 30 seconds.
Increase the challenge by closing your eyes if it’s safe to do so.
Complete two to three repetitions.
The great thing about balance training is that you can practice almost anywhere, and no equipment is needed for most exercises. Balancing exercises are great for any skill range, from beginner to advanced. You can adapt any balance exercise to make it harder by holding the pose longer, adding movement or balance equipment (such as a Bosu Balance Trainer or foam balance pad), closing your eyes (with caution), and letting go of support.
Prioritize Balance
By prioritizing balance, you can age with confidence and independence. Balance is a fundamental aspect of healthy aging, yet we may not think about it until we start having problems. Remember, it's never too late to start improving your balance—every small step you take today will contribute to a more confident and independent future.
Great tips, nice read, thank you! Balance is the key to everything. I use a Bosu ball to practice balancing on. I try and go for a minute on each leg, sometimes two. It really helps keep things in check. If anything is out of alignment it shows up on the Bosu.
Thanks, Daria! I appreciate the balance exercises! I've been doing PT for a torn meniscus and she had me doing some balance, but these will supplement that nicely. I agree, balance is essential!