Feeling a little unsteady on your feet these days? You're not alone! Balance-related injuries are one of the most common health complaints among people 50 years and older, according to the National Institute on Aging (NIA). Balance issues are the primary cause of falls in the elderly, and according to recent studies, one in four older Americans will take a fall every year, and nearly 20% of these falls will result in a significant injury requiring medical attention and/or hospitalization.
The good news is, there is much we can do to prevent and reverse declining balance!
Let’s break down WHY we suddenly find ourselves unsteady on our feet during the simplest of tasks. Once we understand the WHY, we can make some small changes to say NO THANK YOU to poor balance and falls.
Decreased Muscle Mass
After the age of 30, our ability to build muscle slowly starts to decline, known as Sarcopenia. This decline increases substantially with every decade of life, and is caused by age related changes including decreased physical activity, hormonal shifts, slowed metabolism, inadequate protein intake, etc. When we lose muscle mass and strength, our ability to have strong and stable joints and to have adequate balance reactions declines, which is absolutely necessary in maintaining good balance. A little known fact, our bodies are in a constant state of “losing our balance”, every time we move out of a stable posture. Our muscles quietly and continuously protect us to keep us on our feet. This is very similar to the way we breathe without ever thinking about it.
Decline in Joint Mobility/Flexibility
Joint mobility and flexibility also decline over time, often becoming arthritic and painful due to overuse when we are younger, disuse as we age, injuries, etc. Also, due to our sedentary lifestyle with work, TV watching, computer time, etc., most people are only moving for about 2 hours out of the day! When we only move this much, we not only lose muscle mass, but our joints become tight and inflexible, further worsening our balance ability.
Diminished Proprioception
Proprioception is that thing that tells us where our body and our body parts are in space. As we get older, position sense is dulled, particularly in our feet, often due to conditions such as neuropathy, diabetes, stroke, etc. This decreased awareness can seriously affect our balance and balance reactions.
Slowed Reflexes
Our reflexes play a major role in our ability to restore balance when it is disrupted, like when we trip on a carpet in the hallway. When we are young and healthy, our reflexes react immediately, and our strong and flexible muscles and joints restore us to good balance without an issue. But as we get older, these reflexes tend to slow down, and combined with muscle/joint decline, tripping over that carpet becomes a nightmare for our balance, and may result in a fall.
Changes in Vestibular System
Our vestibular system, partially comprised of the inner ear function, the brain, and our vision, keeps us feeling stable in the upright position. However, when it is disrupted, as is common as we age, we can experience vertigo, light headed, and an overall sense of decreased balance. Causes for vestibular problems are many, and generally should be determined by your physician to treat the root cause. Inner ear infections, inner ear particles, stroke, cervical spine issues, and neurological problems are some of the common causes for vestibular related balance problems.
Poor Vision
Many of us rely a great deal on our vision to help us feel balanced in the environment. When our vision is compromised, that sense of position, depth perception, and contrast between light and dark can be greatly challenged, which is not good news for our balance. Visual deficits are very common as we age, but the good news is that regular checkups, updated glasses prescriptions, and medical treatments can greatly minimize our visual issues and how they impact balance. Keeping your home and walking spaces well-lit whenever possible is highly recommended.
Medication/Alcohol
Certain medications can affect your balance. If you notice a change in your steadiness after starting a new medication, it is a good idea to speak to your doctor ASAP.
Drinking alcohol or using any recreational drugs will obviously have the potential to impair your balance, your vision, your reflexes, etc. Especially as we get older, that one or two glasses of wine that once did not affect our balance will likely become more of an issue as we age. Choosing a healthy lifestyle free of these will be a great improvement to your balance and to your life~
HOW to IMPROVE our BALANCE
So now that we understand WHY our balance declines, what can we do about it?!
The great news is, we can do A LOT to improve our balance and reduce the risk of balance related injuries, maintain the activities and lifestyle we love, and remain safe and independent well into old age!
Diet
Yep, diet is at the top of the list. Maintaining a healthy diet with increased amounts of protein will help us build and maintain muscle strength. Lots of fruits and veggies in accordance with your medical requirements (ie. Diabetes, cholesterol, etc), decreased processed foods, decreased gluten (linked to arthritic pain), and plenty of fluids (nonalcoholic and non caffeinated….sorry!) will all help nourish and fuel your body for good health, and good balance.
Exercise Is Medicine, the Good Kind
Exercise truly is medicine, without the side effects! As important as brushing our teeth every day, exercise is absolutely necessary to ensure a healthy heart, healthy joints, strong muscles, good posture, and of course adequate balance. All of this will result in an active and injury free life for years to come!
There are many, many ways we can exercise for balance. Choosing a routine that works best for you will depend on several factors, including your current physical condition, your preferences, your access, and your abilities.
Below are some suggestions on how to choose your path to balance greatness!
1. If you have significant concerns about your balance, first consult your physician or your PT for some guidance to start a program that is safe and specific to your concerns.
2. Choose an exercise environment that works for you
a. Do you like to exercise by yourself in the comfort of your home or in a group/class?
c. Do you have an exercise partner who will help motivate you?
d. Do you prefer a 1 on 1 with a professional trainer/therapist to make sure you’re on the right path?
3. Plan to exercise 3-5x/week and incorporate both strengthening and endurance.
4. Choose from a variety of exercise routines that will improve strength and balance.
a. Light dumbbell weight exercises
b. Walking
c. Biking
d. Tai Chi/Yoga
e. Dance Classes (ie. Zumba)
f. Swimming
g. Senior Center fitness classes for strength and balance
The most important thing is that we all keep moving, keep exercising, and keep taking care of our bodies!
And yes, exercise and working on our fitness is hard, BUT, not exercising and not working on our fitness will be much harder in the end.
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