As we age, even the simplest tasks, like taking a shower, grocery shopping, and getting dressed, require good balance. This essential skill is vital for maintaining independence in our later years, according to geriatric specialists.
In the United States, around 3 million older adults seek medical attention each year due to injuries from falls, as reported by the Centers for Disease Control and Prevention. However, falling is not a natural part of aging, according to Dr. Roopa Anmolsingh from the Cleveland Clinic. “Many people think that as they get older, falls are unavoidable. This is simply not the case,” she emphasized. “You have the power to manage your balance and reduce your risk of falling.”
To help prevent falls, geriatricians recommend that individuals start assessing their balance as early as 50 years old. This can involve simple self-checks at home. One such exercise is to stand next to a wall for support, lift one leg, and see if you can balance for 10 seconds on each side. Greg W. Hartley, a professor of physical therapy specializing in geriatrics at the University of Miami, suggests that if you struggle with this, it may be time to consult a physical therapist.
Another helpful test is the “timed up and go” (TUG) assessment. For this, sit in a chair and start a timer as you stand up, walk 10 feet, return, and sit back down. If you take more than 15 seconds, your risk of falling is significant. Falling below 12 seconds indicates a low risk.
For those looking to strengthen their balance, staying physically active throughout life is crucial. Muscle mass begins to decline in our 30s, making regular exercise even more vital as we age. Dr. Anmolsingh encourages seniors to engage in activities that promote balance, like tai chi and yoga, which involve controlled movements and weight shifting.
Incorporating balance exercises into daily routines can be simple. For instance, while waiting in line, try standing on one foot. At home, practice sitting down and standing up from a chair without using your arms. Dr. Anmolsingh also suggests doing leg lifts—holding onto a chair or wall—by lifting a leg forward, to the side, and back.
Regular exercise for balance, as well as maintaining overall health, should be a priority. The National Institute on Aging recommends at least 150 minutes of physical activity each week. A mix of stretching, aerobic activities to get your heart rate up, and strength training with weights or resistance bands can all contribute to better balance and overall well-being.
Consistency is key; it is important to perform balance exercises regularly. Experts suggest that it takes about 50 hours of training to see significant improvements. Like athletes who train for their sports, older adults can train their bodies to manage everyday balance challenges more effectively.
Ultimately, maintaining good balance is essential for an independent and healthy life as we age. With a proactive approach to fitness and balance, older adults can continue to live vibrant lives without the fear of falls.
