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Maintaining good balance, an often-overlooked skill, plays a crucial role in overall health, particularly as we age. Recent studies suggest a strong connection between balance and the risk of heart disease, stroke, and even dementia.
“Balance is important because it’s one of the attributes that allows you to do physical activity,” explained Dr. Kelley Gabriel, a professor of epidemiology at the University of Alabama at Birmingham School of Public Health. “Everything you do involves some level of balance.”
As muscles weaken with age, maintaining balance becomes essential for staying active and supporting a healthy heart and brain. Federal physical activity guidelines recommend balance training as part of the weekly exercise routine for older adults to prevent falls, a common issue, especially for stroke survivors. Exercises like walking backward, standing on one leg, or using a wobble board can help improve balance. Strengthening the back, abdomen, and legs also contributes to better stability.
A 2024 study published in the Journal of the American Heart Association examined nearly 5,000 participants aged 70 and found that impaired lateral balance – the ability to shift weight from side to side – was associated with a higher risk of heart attack and stroke. Similarly, a 2023 study in the European Journal of Medical Research involving 130,000 older adults in Korea showed a link between balance impairment and increased risk of coronary heart disease and stroke.
Furthermore, two 2024 studies, one in the Journal of Prevention of Alzheimer’s Disease and the other in the Journals of Gerontology Series A, found an association between poor balance and increased dementia risk in older adults.
However, experts caution against drawing direct causal links. “You can never say if someone has issues with their balance that they also have some issues with their brain or heart,” said Dr. Pei-Shiun Chang, associate professor at the University of Indiana School of Nursing. “You need to dig more into their medical history.”
Dr. Gabriel echoed this, noting that conditions like cardiovascular disease and dementia develop over decades and can be influenced by various risk factors.
“It becomes very challenging to measure the relationship between balance and things like cardiovascular disease and dementia, given balance is so challenging to isolate from other aspects of physical activity,” she said.
Regardless, improving balance is beneficial. The Centers for Disease Control and Prevention identifies falls as the leading cause of injury among adults 65 and older, making balance exercises crucial. The American Heart Association recommends clinicians assess balance and fall risk in patients with cardiovascular diseases and refer those with balance loss to physical therapy.
Exercises like toe stands, yoga, Pilates, and qigong can improve balance, strength, and flexibility. Starting slowly and gradually increasing intensity is essential, especially for those recovering from heart events or strokes.
Disclaimer: While studies suggest a correlation between balance and heart/brain health, they do not establish a direct cause-and-effect relationship. Individuals should consult with their healthcare providers for personalized advice and assessments. The information provided in this article should not be considered medical advice.
