Balance and how to prevent falls

Maintaining good balance is crucial for staying active, independent, and enjoying life, especially after 50. Falls are a leading cause of injury among older adults, but they're not an inevitable part of aging. Understanding why balance changes and learning effective strategies to improve it can significantly reduce our risk. Let’s explore the factors that affect balance after 50 and provide practical exercises and tips to help us stay steady on our feet. As always, speak to your doctor before adding any exercise or balance routine to your life.

Why Does Balance Change After 50?

Basically, staying balanced means many things in our body need to cooperate.

Inner Ear (Vestibular System) 

Your vestibular system - a fancy name for your inner ear - is your body's balance headquarters. It senses movement and helps you understand where you are in space. As we age, this system can experience some changes, which can impact our balance.

Vision

You need good vision to keep your balance. If your vision changes, like if your depth perception isn't as good or you develop cataracts, it can be tougher to stay steady. 

Proprioception (Body Awareness)

Proprioception is like your body's built-in GPS, telling you where you are in space. But sometimes, the signal gets a little weak as we age, and that's when our balance can get a little wonky.

Muscle Strength and Flexibility

Our muscles and joints play a huge part in keeping us steady. When our leg and core muscles aren't as strong, or our joints aren't as flexible, it can definitely affect our balance.

Slower Reflexes

If we think of our reflexes as our body's emergency response system. They help you react quickly to things like tripping or stumbling. But as we get older, that system can get a little slower, making it harder to catch yourself.

Medications and Medical Conditions

It's not just about age; some medications and health conditions can also play a role in balance problems. Conditions like neuropathy (nerve damage), arthritis, and Parkinson's disease can all affect your stability.

The Importance of Improving Balance After 50

Improving your balance is a big deal, especially as we get older. Here's why:

Fewer Falls:

The biggest thing is that it helps you avoid falls, which, let's face it, can be really serious. Falls can lead to broken bones, head injuries, and make it harder to live independently.

More Confidence and Freedom:

When you have good balance, you just feel more confident moving around. It helps you stay independent and really enjoy life.

Easier Everyday Activities:

Working on your balance can make everyday things, like walking, getting up from a chair, or even just reaching for something, so much easier.

Better Posture (and Less Back Pain):

Good balance also helps with your posture, which can mean less back pain and other aches.

A Sharper Mind

Believe it or not, there's even a connection between balance and keeping your mind sharp!

Exercises for better balance 

• Heel-to-Toe Walking: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. (Progress to walking on a line or with eyes closed if comfortable.)
• Single Leg Stand: Stand on one foot, holding onto a sturdy chair or wall for support if needed. Gradually increase the time you can hold the position. (Progress to closing your eyes or using a less stable surface like a foam pad.)
• Weight Shifts: Stand with feet shoulder-width apart and shift your weight from one foot to the other, then forward and backward.
• Tandem Stance: Stand with one foot directly in front of the other, heel to toe.
• Chair Stand: Sit in a sturdy chair and stand up without using your hands (if possible). Slowly lower yourself back down.
• Rock the Boat: Stand with feet shoulder-width apart. Shift your weight slightly forward onto your toes, then back onto your heels.

Improving your balance with these exercises, practiced regularly, can significantly improve your stability and confidence. Remember to listen to your body and progress gradually. Whether you're just starting out or looking for a challenge, incorporating these movements into your routine will contribute to a healthier, more balanced you.

Here's a great 9 minute balance exercise video demonstrated by Shelly of Fabulous 50s:

Maintaining balance is a lifelong endeavor, but it becomes particularly crucial after 50. By taking proactive steps to stay steady on our feet, we can continue to enjoy a more active and fulfilling life.