How to improve balance with physical activity
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EmailThis article describes physical activities that can improve balance.
As we age, we lose muscle mass, bone density, and balance which can contribute to fall risk. It is estimated that over 25% of adults over the age of 65 fall each year due to balance disorders. Falls are the leading cause of injury among older adults ages 65 years and older. In the U.S. each year, $80 billion is spent on medical costs for non-fatal fall injuries alone, making these events quite costly. There are four things an individual can do to reduce falls. These include reviewing one’s medications with a healthcare provider, having one’s eyes and feet examined regularly, making one’s home safer and performing exercises to improve strength and balance. There are several ways in which we can work on our balance by being physically active, ranging from simple everyday activities in movement to formal exercises that may require equipment.
Resistance exercise to improve balance and reduce falls
Resistance training exercises that strengthen the lower body are very effective for preventing falls as the exercises can strengthen muscles and bones, improve ranges of motion and improve balance. For example, squats. Squats increase muscle and bone strength in the hips and legs, while also improving range of motion and balance. Squats can be performed in several different ways, including with one’s own bodyweight (standing or squatting into a chair), bands, dumbbells and barbells. Regardless of what type of squat you perform, be sure to warm up beforehand.
Several other resistance training exercises can be performed to help improve balance including lunges, step ups, leg curls and stiff-legged deadlifts. Exercises that work the calf muscles can also improve balance. The calf muscles can be trained simply with access to some stairs. To do so, while standing on a set of steps slowly bring your heels back and off the edge of the step. Then you simply lower yourself to what is comfortable pushing up from the balls of your feet. As you get more advanced, you can hold a weight such as a dumbbell or opt for single leg calf raises. While performing this exercise, it is very important to brace yourself while holding onto a railing or similar support, to increase balance and stability. If performing this exercise on a step is too difficult, you can begin by performing it from the floor while holding a chair.
Other physical activities to improve balance and reduce falls
Several other types of physical activities have been shown to improve balance. In addition to improving flexibility and muscle strength, tai chi has been shown through several studies to be an effective method to improve balance in older adults. Rooted in traditional Chinese medicine and philosophy, tai chi combines gentle, flowing movements with deep breathing and mindfulness. This low-impact exercise suits people of all ages and fitness levels, making it an ideal practice for the community.
Michigan State University Extension, often in partnership with local senior centers and Area Agencies on Aging across the state, offers community-based fall prevention programs. A Matter of Balance helps older adults learn how to reduce their risk and fears of falling and incorporate a variety of fall prevention strategies into daily living. Tai Chi for Arthritis and Falls Prevention supports older adults with a safe and fun physical activity environment to learn gentle tai chi movements. These programs are offered virtually and in-person.
There are physical activities that can be performed to improve balance and prevent falls. These physical activities can provide several health benefits beyond simply improving balance. For further resources on how to be physically active, please visit the MSU Extension’s Physical Activity website.
