Balance tends to reduce  as we age… What causes it and can we improve it?

As we age, many people notice their balance isn’t quite what it used to be.  It is a common concern for many of my older members. They fear as they age their balance will stop them from becoming less active, making them more isolated, less likely to go out for fear of falling  rsulting in isolation from activities previously enjoyed, or from friends and family.   The good news is that balance can be improved at any age with the right approach.

Let’s understand why our balance is less stable as we age. 

Balance is a complex skill that relies on several systems working together: You just need to try and stand on one leg to feel all the systems working together. Each of our systems as we age gradually declines. Below are the key  systems we really on for our  balance:

• Skeletal system– provide the strength and flexibility to move and stay upright.
• Optical System: Vision – helps us judge where we are in space.
• Vestibular System: Inner ear – senses motion and head position.
• Neural system – process information along neurons (nerves)  and make quick adjustments to keep us steady.

As we age the following gradually occurs, and then we suddenly notice we are:-

• Not as strong, the less we move, the weaker our muscles become
• Not so flexibile, making movement more awkward.
• Slower reaction times
• Vision changes, such as cataracts or reduced depth perception, make it harder to judge surfaces.
• Inner ear function may decline, affecting balance control.
• Some people also develop medical conditions (e.g., arthritis, diabetes, or neurological changes) that add to the challenge.

Can Balance Be Improved?

Good news …It can!!

Research shows that balance training, strength exercises, and regular activity can reduce fall risk and improve confidence in older adults. Studies have found that:

• Strength and balance training reduces falls by up to 30%.
• Tai Chi and similar slow, controlled movement practices are effective in improving balance.
• The best results come from a combination of strength, balance, and flexibility exercises, done regularly.

With practice and doing a range of activities to improve functional fitness  balance and strength  can be improved. Examples to help functional fitness are: You will find using your Tota Bosy Poles for stability will help.

• Sit-to-Stand or squats, builds length strength
• Single Leg Stance improves ankle  stability
• Marching on the Spot  improves balance and hip strength
• Calf Raises strengthens calves and ankle movement Most of all try and stay as active as possible, walking, swimming and ccling all help improve and maintain mobility

Losing Balance isn’t  inevitable

Losing some balance with age is common. With regular exercise and the right support, you can improve your steadiness, stay active, and reduce the risk of falls.