Taking a shower. Shopping for products. Moving around the kitchen. Getting dressed. The underappreciated connection between these daily activities is a fine balance that geriatricians believe is the key to maintaining an independent lifestyle as you age. A lack of balance can be dangerous. In the U.S., 3 million older adults seek medical care each year for fall-related injuries, according to the Centers for Disease Control. But falls aren’t inevitable, said Rupa Anmalsingh, a geriatrician who created the Cleveland Clinic’s balance classes.
“Some people have this misconception that part of getting older is that you’re going to fall. This is not true,” said Anmalsingh. “You can control how you fall and when you fall.” To prevent falls, geriatricians say people should start asking themselves questions about their balance as early as age 50.
Do I feel unstable?
In addition to muscles and bones, other systems in the body can affect balance, so it’s important to have your doctor examine you if you ever feel unsteady, even if only occasionally. The cause could be related to blood pressure, medications, inner ear function, a nervous system problem, or countless other possible problems.
Even if unsteadiness isn’t a problem, you can determine if you may still need intervention with an easy at-home assessment. While standing next to a wall or something that can provide support if needed, lift one leg. If you can balance on each leg for 10 seconds, you should be fine, said Greg W. Hartley, a professor of physical therapy at the University of Miami who specializes in geriatrics.
“If you can’t do that, then you should probably see a physical therapist,” he said. Another supervised assessment Hartley recommended is called the TUG, which stands for “timed and go.” Sit in a chair and start the timer while standing. Walk 10 feet (3 meters), return, and stop the timer by sitting back down. If it takes more than 15 seconds, the risk of falling is very high. Twelve seconds or less has almost zero chance of falling.
The National Council on Aging offers an online fall risk assessment resource with questions about medications, whether you worry about falling, and whether you have trouble stepping over curbs, among other things.
What can I do to improve the balance?
Since muscle mass begins to decline in most people in their 30s, geriatricians say the best way to maintain a good balance is to stay physically active throughout life. But it’s never too late to start prioritizing, Anmolsingh said. Tai chi and yoga are especially beneficial for older adults because they involve controlled weight-shifting movements. There are also individual exercises that people can use in their daily lives.
Anmolsingh recommended standing on one leg while waiting in line at the grocery store. At home, try to sit down from a chair without armrests several times. Holding on to a chair or wall, do leg lifts in three directions on each side, lifting your leg forward, sideways and back. At the kitchen counter, take a few steps sideways in each direction.
How often should I exercise?
For general physical activity that will improve balance, as well as mood and overall health, the National Institute on Aging recommends at least 150 minutes per week. This should include a combination of stretching to increase flexibility, aerobic activity that increases your heart rate, and strength training with weights or resistance bands.
Hartley said that specific balance exercises are especially important to do regularly because it takes at least 50 hours of training to have a measurable effect. In addition to strengthening the associated muscles, doing exercise for long periods of time trains the brain to respond appropriately when you slip or trip. “Just like an athlete has to do reps to train for a sport, you do reps to train for everyday balance,” he said.
