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We take our balance for granted, rarely noticing it as we walk, run, navigate stairs, shop, put away dishes on a high shelf or dance the night away. As we get older, our bodies become less responsive to maintaining our balance in everyday tasks. There is an increased risk of falling or quickly recovering from an ordinary trip on the edge of a rug or uneven sidewalk.
“Maintaining balance is actually a complex task for your body,” explains Dr. Howard E. LeWine, chief medical editor at Harvard Health. Multiple parts of our bodies work together for the simple act of balancing on our feet: muscles, bones, joints, brain, spinal cord and even our eyes and inner ears.
Recently, I had a nasty fall that made me question my sense of balance. In my bedroom, I changed direction suddenly, and the next thing I knew, I was sliding toward the wall like a baseball player tagging home base. Instead of a home run, I avoided a concussion by inches. I sprained my hand, and both knees became bruised and swollen. I was unaware that everyone’s balance diminishes as we age.
My fall scared me into improving my balance. Medical professionals agree that diet, exercise and proper hydration are essential foundations. A physical therapist devised a series of exercises for me to do at home, explaining that we become more stable on our feet and avoid injury by developing strength in our lower body and core.
I was fortunate that I didn’t break anything due to my strong bones. If I had started earlier, I might have prevented my fall. But it’s never too late, nor too early, to begin.
Begin Balance Work Slowly
Before launching any new exercise program, always check with your health provider. Although decreased balance is most often due to aging, there are medical conditions to eliminate if your balance feels off. Have yearly eye exams, review your medications with your doctor, and drink responsibly — alcohol can affect coordination and slow reactions.
Once you’re cleared by your doctor, you could do a session with a trainer or physical therapist to customize a program for you.
“Warm up first,” says Dr. Mallika Marshall, contributing editor at Harvard Health. “Engage your core muscles throughout,” she advises. “Mix exercises for balance with a regular walking regime.”
Incorporate Exercises into Your Daily Routine
· Medical professionals emphasize how important it is to walk — as many of us travel in cars and spend hours on computers. Get up every half hour from your desk and walk around. No matter the season, a daily walk is good for balance and clears our heads from the day’s events and stresses.
· Try balancing on one foot while waiting to check out at the grocery store or brushing your teeth. This is known as a “static exercise,” as you’re standing still. Make sure there is a counter next to you in case you can’t hold the position.
· My physical therapist started me off standing up straight, feet together, building to three reps of 60 seconds each. Stand next to a counter in case you begin to wobble; steady yourself and resume the exercise. As you grow more confident, increase the challenge by closing your eyes and occasionally turning your head from one side to the other. Once you’re secure in that, advance the same exercise onto an Airex Balance Pad, which is found in most gyms or can easily be purchased online.
· To see improvement, balance exercises should be done three times a week.
Exercises to Integrate into Your Established Fitness Routine
· The most common “dynamic” exercise is called Tandem Standing. Stand with feet hip-width apart, next to a counter or at the back of a chair in case you need to intermittently support yourself with your hand. Extend your arms to your sides and engage your abdominal core. Put your left foot directly in front of the right, heel to toe. Hold as long as you can, building to 60 seconds.
· “Braiding” is more advanced. Stand with your feet together, distributing your weight equally on both feet, with your arms at your sides. Each set begins with a sidestep of the right foot, then crossing in front with your left. Start with smaller steps and increase your pace the steadier you get.
Balance In-Home Exercises With Group Classes
· Yoga strengthens muscles that are essential for balance and also improves flexibility.
· Tai Chi improves balance, according to Harvard Health, and some studies claim it reduces falls, increasing the ability to sense the position of one’s body in space.
· Select exercise classes at your gym, local Y, or online that emphasize some sort of balance strengthening, such as barre work.
When I first started Tandem Standing, I felt shaky, barely maintaining it for five seconds. Was my balance that problematic? With daily practice, I built up to three reps at 60 seconds on each side in just a month. I put on relaxing music and imagine myself as a ballerina.
Now, when I set out for my daily walk, I feel more grounded than ever.
Do you do any balance exercises? What kind? Let us know in the comments below.
