Taking a shower. Grocery shopping. Moving around the kitchen. Get dressed. The underrated link between these mundane activities is good balance, which geriatricians say is key to maintaining an independent lifestyle as we age.
Lack of balance can be dangerous. In the United States, three million seniors seek medical care each year for fall-related injuries, according to the Centers for Disease Control. But falls are not inevitable, said Roopa Anmolsingh, a geriatrician who created the Cleveland Clinic’s balance classes.
“Some people have the misconception that part of getting older is that you’re going to fall. That is not true,” Anmolsingh said. “You can control how you fall or if you fall.”
To prevent falls, geriatricians say people should start asking questions about their balance starting at age 50.
Do I ever feel unstable?
In addition to muscles and bones, other body systems can affect balance, so it’s important to get checked by a doctor if you ever feel unsteady, even occasionally. The cause could be related to blood pressure, a medication, inner ear function, a nervous system problem, or many other potential problems.
Even if instability is not a problem, you can determine if you still need intervention with a simple at-home assessment.
Standing next to a wall or something that can provide support if necessary, lift one leg. If you can balance on each leg for 10 seconds, you’ll be fine, said Greg W. Hartley, a professor of physical therapy specializing in geriatrics at the University of Miami.
“If you can’t do that, then you should probably go see a physical therapist,” he said.
Another assessment, which Hartley recommended doing on a supervised basis, is called TUG, which stands for “timed and ready.” Sit in a chair and start a stopwatch when you are standing. Walk 10 feet (three meters), return, and stop the stopwatch by sitting down again. If it takes more than 15 seconds, the risk of falling is very high. Twelve seconds or less, the probability of a fall is almost zero.
The National Council on Aging offers an online resource to assess your risk of falling with questions about medications, whether you’re worried about falling, and whether you have trouble going over a curb, among others.
What can I do to improve balance?
Because muscle mass begins to decline in most people around age 30, geriatricians say the best way to preserve good balance is to stay physically active throughout your life. But it’s never too late to start prioritizing it, Anmolsingh said.
Tai chi and yoga are particularly good for older adults because they involve controlled movements while shifting body weight. There are also individual exercises that people can incorporate into their daily lives.
Anmolsingh recommended standing on one foot while waiting in line at the supermarket. At home, try sitting in a chair several times without using armrests. While holding onto a chair or wall, perform three-way leg raises on each side, lifting one leg forward, to the side, and then back. On the kitchen counter, take a few steps to the side in each direction.
How often should I do the exercises?
For general physical activity, which will improve balance, mood, and overall health, the National Institute on Aging recommends at least 150 minutes per week. That should include a combination of stretching to improve flexibility, an aerobic activity that increases your heart rate, and strength training with weights or resistance bands.
For specific balance exercises, it’s particularly important to perform them regularly because it takes at least 50 hours of training to have a measurable impact, Hartley said. In addition to strengthening associated muscles, doing exercises repetitively for long periods trains the brain to react appropriately when you slip or trip.
“Just as an athlete needs to do reps to train for a sport, you do reps to train for everyday balance activities,” he said.
