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As we age, maintaining good balance becomes increasingly important for preserving an independent lifestyle. Everyday activities, such as taking a shower, grocery shopping, or even moving around the kitchen, rely heavily on balance. Yet, many people don’t realize just how crucial it is until they begin to struggle with it.
Falls are a significant concern for older adults. In the U.S., approximately 3 million older people seek medical attention for fall-related injuries every year, according to the Centers for Disease Control (CDC). However, falls are not inevitable, and many can be prevented with the right interventions.
Geriatricians stress that maintaining balance is something you can actively manage, even into older age. Roopa Anmolsingh, a geriatrician who developed the Cleveland Clinic’s balance classes, says that the misconception of “falling is just part of getting old” is simply not true.
“You can control how you fall or if you fall,” Anmolsingh said, emphasizing that balance can be managed with the right approach.
Assessing Your Balance
To prevent falls, geriatricians suggest that individuals start paying attention to their balance as early as age 50. Some simple questions to ask yourself include: Do I ever feel unsteady? If the answer is yes, even occasionally, it’s important to see a doctor. Issues with balance could stem from a range of causes, such as blood pressure problems, medication side effects, or inner-ear issues.
Even if you don’t feel unsteady, it’s important to check if your balance might still need improvement. A simple test you can do at home involves standing next to a wall or something sturdy for support, and raising one leg. If you can balance on each leg for 10 seconds, your balance is likely in good shape. If you struggle with this, it may be time to consult a physical therapist.
Another useful test, recommended by Greg W. Hartley, a professor at the University of Miami, is the Timed Up and Go (TUG) test. To perform it, sit in a chair, start a timer, stand up, walk 10 feet, return, and sit back down. If it takes longer than 15 seconds, your fall risk is high; less than 12 seconds suggests your risk is low.
The National Council on Aging also offers an online resource for assessing fall risk through a series of questions related to medications, mobility, and concerns about falling.
Improving Your Balance
The good news is that balance can be improved at any age. Since muscle mass naturally declines as we age, maintaining an active lifestyle is crucial to preserving balance. The earlier you start, the better, but it’s never too late to prioritize physical activity.
Certain activities, such as tai chi and yoga, are particularly beneficial for older adults. These exercises involve controlled movements that help improve balance and body coordination. Additionally, geriatricians suggest integrating balance exercises into your daily routine. For example, practice standing on one leg while waiting in line, or try sitting and standing from a chair multiple times without using armrests. Holding onto a chair or wall, perform leg lifts to the front, side, and back. And in the kitchen, try taking side steps while cooking.
How Often Should You Practice Balance Exercises?
Consistency is key when it comes to balance. The National Institute on Aging recommends at least 150 minutes of physical activity per week, which should include a mix of stretching, aerobic exercise, and strength training. When it comes to specific balance exercises, however, it’s especially important to practice them regularly. Studies suggest that it takes around 50 hours of training to see measurable improvement.
As Greg Hartley explains, practicing balance exercises repeatedly is similar to how athletes train for their sport: the repetition helps condition the brain and muscles to react appropriately when you trip or slip.
“Just like an athlete needs to do repetition to train for a sport, you’re doing repetition to train for everyday balance activities,” Hartley said.
By asking yourself key questions about your balance, staying active, and incorporating simple exercises into your daily routine, you can reduce the risk of falls and maintain your independence for years to come.
