Engaging in daily activities such as showering, grocery shopping, and moving around the kitchen may seem routine, but they all require good balance. Geriatricians emphasize that maintaining good balance is crucial for staying independent as we age, as it helps prevent falls and related injuries. Despite the common belief that falls are inevitable with age, it is possible to control and minimize the risk of falling.
To assess your balance, consider questions such as whether you ever feel unsteady. Various factors, including muscle and bone health, blood pressure, medications, inner-ear function, and nervous system issues, can affect balance, so it’s essential to consult a doctor if you experience unsteadiness. A simple at-home assessment involves standing on one leg for 10 seconds on each side. If you struggle with this, it may be wise to see a physical therapist for further evaluation.
Additionally, the “timed up and go” (TUG) test can help determine fall risk. By timing how long it takes to walk 10 feet and return to a chair, you can assess your risk level. Physical activities like tai chi, yoga, and specific exercises targeting balance can significantly improve stability. Incorporating balance exercises into your daily routine, such as standing on one foot while waiting in line or doing leg lifts, can also help enhance balance.
To maintain good balance and overall health, aim for at least 150 minutes of physical activity per week, including stretching, aerobic exercises, and strength training. Consistency is key when it comes to balance-specific exercises, so make them a regular part of your routine to reduce the risk of falls and maintain independence as you age.
“It takes at least 50 hours of training to have a measurable impact,” Hartley stated, emphasizing the importance of consistency when it comes to strengthening muscles and training the brain to react effectively to slips or trips. Much like how athletes repeat drills to excel in their sport, engaging in repetitive exercises over extended periods prepares individuals for maintaining balance in everyday activities, according to Hartley.
Albert Stumm covers topics related to wellness, food, and travel in his work. To explore more of his writing, visit his website at https://www.albertstumm.com.
