Balance Exercises: How to Improve Balance

Balance is the ability to maintain your center of gravity over your base of support. If you're standing on one leg, your base is one foot. If you're sitting, your base is your chair.

Good balance is important for preventing falls, a leading cause of injuries. One in five falls results in a major injury, and millions require medical attention each year.

The good news is that falls are preventable. By taking steps to address any underlying issues, modifying your environment, and improving your balance, you can significantly reduce your risk of falls and injuries.

Poor balance can be caused by several factors including:

• Loses in strength and flexibility
• Side effects of medications
• Ear infections
• Balance disorders like vertigo and migraines

For more information on balance disorders, causes, types, and treatment, talk to your doctor or read this article from the National Institutes of Health.

A fear of falling or losing balance can become a self-fulfilling prophecy, as demonstrated by a study in the Journal of Quality in Ageing and Older Adults by Kim Sukwon et al. (2003). This fear can lead people to restrict their activities, which weakens muscles and reduces mobility, ultimately increasing the risk of falls. Social interaction may also be limited by this fear, further reducing quality of life.

• Musculoskeletal system: This system provides the foundation for balance. Strength, flexibility, and range of motion in your joints and muscles allow you to move and react quickly to maintain your center of gravity.
• Visual system: Your eyes play a crucial role by sending information about your surroundings to your brain. This visual input helps you adjust your movements and navigate your environment safely.
• Proprioceptive system: Sensory organs located in your joints and muscles constantly relay information about your body's position in space. This feedback loop allows you to make subtle adjustments to maintain balance without even thinking about it.
• Vestibular system: Located in the inner ear, the vestibular system helps you with balance and spatial orientation. It detects head movements and sends signals to the brain to keep you upright.

An additional factor - Dehydration can also affect your inner ear function and consequently, your balance.

Exercise is a cornerstone of fall prevention, but it's not the only piece of the puzzle. Effective fall prevention programs typically include a combination of elements:

• Balance training: This helps you stay steady on your feet.
• Task-specific training: These exercises mimic everyday activities, improving your ability to navigate real-world challenges. (Consider practicing walking while carrying groceries or turning while looking behind you.)
• Resistance exercise: Stronger muscles improve stability and support.
• Vision assessment: Regular eye exams are an important part of fall prevention. Consult with your doctor or a qualified ophthalmologist for personalized advice.
• Environmental assessment and modifications: We'll explore some key home safety tips in the next section, but feel free to skip ahead if that's not your current focus.

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Key Highlights for Home Safety:

• Declutter: Pick up clutter like your shoes, mail, and throw rugs to avoid tripping hazards.
• Organize furniture: Arrange your furniture to create clear walking paths throughout rooms.
• Improve lighting: Install nightlights for better visibility in low-light conditions.
• Kitchen accessibility: Keep your frequently used items within arm's reach.
• Bedroom safety: Have a light switch or lamp near your bed for easy access.
• Use sturdy step stools: Avoid using chairs for reaching high places. Opt for a step stool with a handrail for stability.
• Maintain clean surfaces: Clean spills promptly to prevent slips.
• Stairway safety:
  • Keep your steps free of clutter.
  • Install bright lighting at the top and bottom of the stairs.
  • Ensure handrails are present on both sides.
  • Secure carpeting or runners.
  • Repair any loose or damaged steps.
• Bathroom modifications:
  • Use non-slip mats or strips in the shower or tub.
  • Install grab bars near the shower, bathtub, and toilet for support.
• Seek help for larger projects: Don't hesitate to ask for assistance with tasks like installing lighting or handrails.

By making small changes throughout your home, you can significantly reduce your risk of falls.

For a more detailed room-by-room breakdown, check out this resource from the National Institute on Aging on preventing falls at home.

You can improve your balance at any age, including seniors! The first step involves assessing where your balance is at now.

A few ways to assess your balance, include:

• Sit-to-Stand Test: This test measures your lower body strength and endurance.
• Vision Tests: Regularly checking your vision for accuracy and peripheral vision is important.
• Position Sense Test: This test is for your feet. It involves closing your eyes and having someone move your toe to see if you can correctly identify its position (up or down).
• Vestibular-Ocular Reflex (VOR) test: Performed by a health professional, this tests an important reflex of the vestibular system which creates eye movements to enable clear vision while your head is in motion.
  

Let's look at what performing one of these tests looks like next, the sit-to-stand.

*scores provided for moderately active older adults

These are criterion fitness standards to maintain physical independence. If you scored beneath these, it might be helpful to work on your muscular strength and endurance. One way you can do that is to follow the at-home balance exercise routine below.

This simple 4-minute balance exercise routine can be done at home:

1. Sit-to-stand: (30 seconds work, 30 seconds rest) Stand up from a seated position and repeat. This strengthens the muscles in your legs.
2. Marches with head turns: (30 seconds work, 30 seconds rest) While holding onto a wall or sturdy furniture, march in place and turn your head side-to-side. Aim for one turn per second. This challenges your inner ear and improves coordination. You can progress to doing this with your eyes closed.
3. Heel-to-toe rocks: (30 seconds work, 30 seconds rest) Stand tall and rise onto your tiptoes, then rock back on your heels. This strengthens the ankle muscles, which are crucial for balance. Eventually, try this with your eyes closed for an extra challenge.
4. Quick steps over a line: (30 seconds work) Quickly step over a line on the floor with one foot and then bring your other foot over. This drill improves your agility and reaction time.

Progression and Customization

• You can repeat this routine multiple times a week.
• Start with your eyes open and progress to closing them as you get comfortable.
• If the exercises are too easy, you can increase the difficulty by changing variations, increasing repetitions or sets, shortening rest periods, or doing them for a longer duration.

For a few more balance exercises that you can perform at home, check out this article provided by the American Physical Therapy Association.

If you are concerned about your balance, consult a healthcare professional or physical therapist for personalized guidance.

These are just a few examples, and there are many other balance exercises and https://www.physio-pedia.com/B... you can find online or by working with a personal trainer in your area.

Aim to do balance exercises a few times a week for at least four minutes.

As you get stronger, you can increase the difficulty of the exercises or add more repetitions.

Looking for a structured program to improve your balance and strength? We offer small group personal training and one-on-one sessions designed to help clients achieve their fitness goals. Contact us today to learn more!