Check out Melissa’s article on maintaining balance as we age in Desert Health News: https://deserthealthnews.com/story/maintaining-balance-as-we-age/
Maintaining Balance as We Age
Maintaining balance as we age is crucial for overall health, independence and quality of life. Some of the many benefits of working to maintain balance include fall prevention, aging at home and maintaining cognitive and neurological health.
Falls are the leading cause of injury in older adults, often resulting in fractures, head trauma and even long-term disability. Balance is key for performing daily tasks such as walking, climbing stairs, bending and getting into and out of chairs or beds; maintaining balance reduces the risk of tripping during these everyday activities.
Research shows that older adults with better balance are more confident in their movements, reducing the fear of falling, which can be a common barrier to staying active. This allows individuals to continue participating in social activities, preventing isolation and supporting emotional health.
Three body systems are involved in helping to maintain balance: vision, which most people primarily rely on, vestibular (inner ear) and proprioception (body awareness). All three of these systems can decline with age and a reduction in activity. Inactivity causes muscles, especially those in the legs, hips and core, to weaken, reducing your ability to control movement and react to instability. As we become less active, the brain also becomes less efficient at sending and receiving signals to and from the balance systems. This can result in difficulty making quick or flexible adjustments to maintain balance.
Here are some simple tips to maintain or improve balance:
- Practice balance exercises such as standing on one foot, Tai Chi or yoga.
- Stay physically active by walking, swimming or dancing.
- Strengthen core and leg muscles through simple movements and exercises.
- Ensure proper vision and hearing.
- Remove home hazards such as loose rugs or poor lighting.
Melissa Flores is a doctor of physical therapy with Dynamic Physical Therapy in Palm Desert and can be reached at (760) 501.6655. Visit www.dynamicptpalmdesert.com for more.
Sources: 1) Laughton, Carrie A., et al. “Aging, Muscle Activity, and Balance Control: Physiologic Changes Associated with Balance Impairment.” Gait & Posture, vol. 18, no. 2, Oct. 2003, pp. 101–108; 2) Piirainen, J. M., J. Avela, N. Sippola, and V. Linnamo. “Age Dependency of Neuromuscular Function and Dynamic Balance Control.” European Journal of Sport Science, vol. 10, no. 1, 2009, pp. 69–79; 3) Boyé, N. D., E. M. Van Lieshout, E. F. Van Beeck, K. A. Hartholt, T. J. Van der Cammen, and P. Patka. “The Impact of Falls in the Elderly.” Trauma, vol. 15, no. 1, 2012, pp. 29–35.
