Maintaining good balance becomes increasingly crucial as we age. Simple daily activities like taking a shower, grocery shopping, moving around the kitchen, and getting dressed all rely on our ability to stay balanced. According to geriatricians, good balance is the underappreciated key to maintaining an independent and active lifestyle in our later years.
The Importance of Balance in Preventing Falls
Lacking balance can lead to dangerous falls. In the United States alone, 3 million older adults seek medical care for fall-related injuries each year, as reported by the Centers for Disease Control and Prevention (CDC). However, falls are not an inevitable part of aging. Roopa Anmolsingh, a geriatrician who developed the Cleveland Clinic’s balance classes, emphasizes that while the risk of falling increases with age, it can be controlled and prevented.
“Some people have a misconception that part of getting old is, you’re going to fall. That’s not true,” Anmolsingh explains. “You can control how you fall, or if you fall.”
Early Assessment and Prevention Strategies
To prevent falls, geriatricians recommend that individuals start assessing their balance as early as 50 years old. Balance is influenced not only by muscles and bones but also by other body systems. Therefore, it's important to consult a healthcare professional if you experience unsteadiness, even occasionally. Potential causes of balance issues include:
Blood pressure fluctuations
Side effects from medications
Inner-ear dysfunction
Nervous system disorders
Simple At-Home Balance Assessments
Even if you don’t currently experience balance issues, you can perform easy at-home assessments to determine if you might need intervention:
Single-Leg Stand Test:
Stand next to a wall or sturdy support.
Raise one leg and try to balance on the other for 10 seconds.
Repeat with the other leg.
If you can balance on each leg for 10 seconds, your balance is likely sufficient. If not, consider consulting a physical therapist.
Greg W. Hartley, a University of Miami professor specializing in geriatrics, advises:
“If you can’t do that, then you should probably go see a physical therapist.”
Timed Up and Go (TUG) Test:
Sit in a chair and start a timer as you stand up.
Walk 10 feet (3 meters), return, and sit back down.
If it takes longer than 15 seconds, your fall risk is very high.
Completing the test in 12 seconds or less indicates a low likelihood of falling.
Online Resources for Fall Risk Assessment
The National Council on Aging offers an online fall risk assessment with questions about your medications, fear of falling, and physical challenges like stepping over curbs. Utilizing these resources can help you understand your risk and take proactive steps to improve your balance.
Staying Physically Active to Preserve Balance
Muscle mass typically begins to decline in our 30s, making it essential to stay physically active to maintain good balance. Geriatricians emphasize that it’s never too late to prioritize physical activity:
Tai Chi and Yoga: These practices are particularly beneficial for older adults as they involve controlled movements and shifting body weight, which enhance balance and flexibility.
Everyday Exercises: Incorporate simple balance exercises into your daily routine. For example:
Stand on one foot while waiting in line at the grocery store.Sit and stand from a chair multiple times without using armrests.
Perform three-way leg lifts (front, side, back) while holding onto a chair or wall.
Take a few side steps at the kitchen counter to strengthen your lateral movements.
Recommended Physical Activity Guidelines
The National Institute on Aging recommends at least 150 minutes of physical activity per week to improve balance, mood, and overall health. This should include a combination of:
Stretching: Enhances flexibility and reduces the risk of injury.
Aerobic Activities: Increases heart rate and promotes cardiovascular health.
Strength Training: Uses weights or resistance bands to build muscle strength.
The Role of Repetition in Balance Training
For balance-specific exercises to be effective, consistency is key. According to Hartley, it takes at least 50 hours of training to see measurable improvements in balance. Regular practice not only strengthens the muscles involved but also trains the brain to react appropriately when you encounter slips or trips.
“Just like an athlete needs to do repetition to train for a sport, you’re doing repetition to train for everyday balance activities,” Hartley explains.
Maintaining good balance is essential for an independent and active lifestyle as you age. By incorporating regular balance assessments, staying physically active, and utilizing resources from healthcare professionals, you can significantly reduce the risk of falls and enhance your overall quality of life. Start prioritizing your balance today to enjoy a healthier, more stable tomorrow.