Maintaining balance is essential for performing everyday tasks such as showering, grocery shopping, cooking, and dressing, particularly as we grow older. Health experts in geriatrics emphasize that good balance plays a crucial role in sustaining an independent way of life throughout the aging process.
In the United States, approximately 3 million senior citizens seek medical attention annually due to injuries associated with falls, as reported by the Centers for Disease Control. However, falls should not be considered a natural part of aging, according to Roopa Anmolsingh, a geriatrician who developed balance classes at the Cleveland Clinic. “Many people wrongly believe that as you age, experiencing falls is inevitable,” Anmolsingh contends. “In reality, you can manage how and if you fall.”
To mitigate the risk of falling, it’s advisable for individuals to start evaluating their balance around the age of 50. Self-reflective questions can be helpful, such as asking oneself whether there are feelings of unsteadiness.
However, balance is influenced by more than just muscles and bones; various bodily systems can also have an effect. Therefore, it’s wise to consult a healthcare professional if feelings of unsteadiness present themselves, even if sporadically. Potential causes can range from blood pressure issues and medication side effects to problems with the inner ear and the nervous system.
If unsteadiness is not a concern, a simple at-home test can help assess balance. Standing near a wall for support, a person should attempt to balance on one leg. If one can maintain that position for ten seconds on each leg, they’re likely in good shape, according to Greg W. Hartley, a professor of physical therapy at the University of Miami who specializes in geriatrics. “If that’s not achievable, it would be wise to consult a physical therapist,” he suggests.
An additional test, known as the “Timed Up and Go” (TUG) assessment, should ideally be performed under supervision. This involves sitting in a chair, starting a timer upon standing, walking a distance of 10 feet (or 3 meters), turning around, and then returning to the chair to stop the timer. If this task takes longer than 15 seconds, the risk for falls is significantly elevated; conversely, a time of 12 seconds or less indicates a minimal risk.
The National Council on Aging provides an online risk assessment tool that poses questions related to medications, fears of falling, and difficulties with curbs, among other factors.
For improving balance, geriatricians suggest maintaining physical activity throughout one’s life. Since muscle mass often declines starting in one’s 30s, continuous exercise is crucial. Anmolsingh notes that it’s never too late to focus on improving balance.
Techniques such as Tai Chi and yoga are exceptionally beneficial for older adults due to their emphasis on coordinated movements and weight shifting. There are also various exercises that can be seamlessly integrated into one’s daily routines. For instance, Anmolsingh suggests standing on one leg while grocery shopping or repeatedly sitting and standing from a chair without using the armrests at home. Leg lifts performed while holding onto a chair or the wall can also boost stability and balance.
As for frequency, the National Institute of Aging recommends at least 150 minutes of physical activity each week. This should incorporate a blend of stretching for flexibility, aerobic exercises for cardiovascular health, and strength training using resistance bands or weights.
For balance-specific exercises, consistency is key, as it typically requires around 50 hours of training to see a noticeable difference, according to Hartley. Engaging in these exercises not only strengthens the related muscles but also conditions the brain to respond appropriately during unexpected slips or trips. “Just like athletes practice repetitively to excel in their sports, you too need to engage in repetitive exercises to enhance your daily balance efforts,” he explains.
