How to Improve Balance as We Age

Is there anything we can do to prevent falls?

Yes! We may keep ourselves balanced and avoid falls by being active and building the lower-body and core muscles that support our stability on our feet.

How to Improve Balance as We Age
The capacity for balance is the ability to distribute weight such that we may move freely without falling or maintain a steady position. The muscles that support our lofty posture deteriorate with age, and we start to walk more slowly, with shorter strides and less clear vision.

Another way that aging might impact our sense of balance is that many elderly people become more inactive and exercise less, which feeds the vicious cycle of additional balance loss.

Creating Balance Senior Balance Improvement

A well-designed exercise regimen promotes balance, flexibility, and strength. These might include:

  • Spend thirty seconds each side standing on one foot
  • Stepping twenty times heel to toe
  • Stepping up from a seated position without using your hands
  • Performing heel lifts ten to twenty times while standing, getting as high on your toes as you can.
  • Making time for yoga or tai chi, two ancient Chinese mind-body exercises that enhance muscle tone and balance

One main reason older Americans sustain both deadly and nonfatal injuries is falls. Seniors' independence and safety are jeopardized by falls, which also result in high financial and personal expenses. .

Falls Prevention Awareness Week

The first week of fall has been set aside annually as Falls Prevention Awareness Week. Falls are not caused by aging per such, but the National Safety Council reports that among individuals 65 years of age and older, falling is the main cause of injury-related deaths. 2015 saw the deaths of around 33,000 people from falls, the majority of them being 65 years of age or older.

Nationally, Falls Prevention Week aims to increase awareness of the avoidable nature of falls. Using the Falls Prevention Awareness Week Promotion Toolkit from NCOA, encourage older persons to be independent and fall-free.

Check out the National Council on Aging,

Falls most commonly occur at home, although they can happen anywhere.

Common causes:

  • Lighting problems
  • Clutter
  • Light cords
  • Rugs in loose pieces
  • Surface irregularities
  • Deep steps
  • Wet or slippery surfaces, such those in showers and baths
  • Inaccessibility of everyday objects, necessitating use of a ladder or stepstool

Falls and Balance Risk Assessment

Expert physical therapists can check you over and evaluate your balance and fall risk. AGS/BGS guidelines advise annually assessing anyone 65 years of age and older for fall risk.

About 30% to 40% of community residents 65 years of age and older fall each year. An injury occurs in around half of all falls, ten percent of which are serious, and injury rates rise with age. The yearly direct medical expenses from falls come to almost $30 billion.

Questions on your history of falls in the last year and whether you required medical attention may be part of a balance and fall screen. Even if you haven't fallen, a thorough assessment and balance training will help you live without worrying about stumbling and slipping.

Seniors 65 years of age and above are more likely to fall because aging can impair vision, strength, and balance. Still, falls are avoidable and not a normal aspect of getting older.

Check out the National Safety Council website,

Would Like to Balance Better? Help Can Come from Physical Therapy.

When an injury or aging causes a person to struggle with balance, physical therapists use customized balance re-training exercises, gait training, safety instruction, and muscle strengthening. Take immediate action, is our advise. Ready to assist you in leading a secure and healthy life are licensed therapists.