Good Balance for Seniors

Have you ever lost your footing on a slippery surface? If you have, you know just how scary can be. You go into panic mode, flailing your arms around to maintain balance while your heart rate jumps kicks into high gear.

Most of the time we take our balance for granted, but it’s important for older people to focus on building balance. As much as 45% of seniors experience a major fall every year. Though our balance will decline as we get older, there are many ways to improve your balance and reduce the risk of falls. There are three key elements at the core of good balance:

1.     Visual Cues – Our eyes help us see what’s around and avoid potential dangers.  Eyesight has a lot to do with balance. Don’t believe me? Try balancing on one leg. Then try it with your eyes closed. *Please don’t try this if you have trouble balancing.

2.     Inner Ear – There is a canal in our inner ear filled with fluid that gives us important spatial information on the position of our head and how we are moving in relation to gravity.

3.     Internal Spatial Orientation – Internal spatial orientation describes our innate sense of where we are. For instance if you close your eyes and lift your leg, inner spatial orientation is the reason we know that our leg is off the ground.

When all three of these systems are working properly you will have good balance. This helps us stay active and also prevents falls. Below are some ways to help promote good balance.

Tennis Anyone?

Tennis players are good examples to demonstrate balance. In tennis, there is a server and a receiver. Pay attention to how the receiver stands – with a wide stance, knees and hips flexed and the upper body leans forward.

This position has some advantages. It gives players the best chance to be ready for action. It’s very safe and stable. Typically as we age, we often need to be in the safest, most balanced position. Many times, our balance system isn’t up to par as we get older. Fortunately there are plenty of ways to prevent falling and improve our balance systems.

Common Sense Balance

Learning the safest way to balance yourself is probably the best place to get started. Always check with your doctor if you think you may have a serious balance problem. You may be suffering from a serious medical condition that requires special treatment such as Meniere’s disease. To stay safe keep the following things in mind:

·       Pay attention to your posture. Try and keep your support over your ankles.

·       Avoid fast movements that include quick turns or changes in position.

·       Take your time when rising from a seated position.

·       Use a chair to perform seated exercises. You can also use chairs to hold on to while you are standing.

·       Never close your eyes when you are standing or balancing on a chair.

·       If you are on any medications, ask your doctor if there are side effects that cause dizziness or otherwise impair your balance.

Balance Training

There are many exercises that are designed to improve your balance. Balance exercises aim to improve flexibility, range of motion, build strength and challenge your balance system. Browse the Total Home Health article section to find exercises specifically designed to improve balance.

These exercises are intended for normal imbalance that many seniors face due to age-related decline and inactivity. Always check with your primary care physician first before you start any new exercise routing. Especially if you are experiencing symptoms such as vertigo or ear infections.

Take it Slow

Start slowly with balance training until you are used to the stress of the new exercises. This isn’t a race. You might be comfortable doing the some of the exercises, while others may be harder for you to perform. That is perfectly okay!

Never try something that you are apprehensive about by yourself. It’s much better to get some help. Have a support from a stable person to help give you some confidence. This way you will be more secure when you are performing the exercises. Additionally you can focus more on your balance when you have a helping hand there in case you lose your footing.

Your health care provider will work with you to determine which exercises can help you accomplish your goals. Total Home Health can connect you with experienced health care experts who are ready to help you live a long, healthy and fulfilling life. Join today for unlimited access to our extensive resources.