Many factors can affect your balance, and with age this becomes even more apparent. Over time, as your senses dull, movements that used to be a breeze may now pose a challenge, and situations that seemed harmless may now feel harrowing. You may worry it’s only a matter of time before you lose your balance and suffer a fall. But falling is not a fate over which you have no control. Take courage! No matter your age or abilities, there are many steps you can take to improve your balance, reduce your risk of falls, and mitigate fear. Below are just 6 tips from a physical therapist for improving your balance.
6 Tips for Improving Your Balance
Eliminate Obstacles Around Your House
The simplest way to reduce the risk of a fall is to eliminate obvious obstacles. Is your home riddled with area rugs, cords, clutter and small pets? Don’t let your house become an obstacle course. To address any loose rugs, tape them down so they do not curl or shift, or place nonslip pads under them. Better yet, eliminate rugs altogether. While they may add to your home’s decor, their style isn’t worth a fall. Removing rugs could help keep you in your home longer with fewer hospital stays. It’s the big picture we’re looking at here!
You can also make your home safer by getting rid of any clutter on the stairs, in walkways, and around common areas. If you have small pets, keep them in gated areas when you need to walk around, clean the house, or perform other activities of daily life. Make sure that the areas around your closet, toilet, tub, and bed are clear. You don’t want to have to navigate your procrastinated laundry at two in the morning when you are tired, groggy and in a hurry for the bathroom.
Improve Lighting in Your Home
Feeling the wall to your room may have worked in college, and falling up the stairs may have made you and your teenage friends laugh sneaking back in the house, but after age 50 a fall can have considerably different consequences. Some cheap fixes include installing night lights and using brighter light bulbs. And consider where the light switches are for each room. If a switch is not conveniently located, an electrician can make “light” work of this problem (get it?). Besides, moving a light switch will cost you much less than a hospital bill.
Stay Strong and Fit
The dreaded “e” word—exercise!—is key to attaining and maintaining good balance, helping you improve your flexibility, strength, and coordination.
You’ll need flexibility in your ankle joints to accommodate uneven surfaces, safely get up and down stairs, and react to disruptions, such as someone bumping into you. You’ll rely on the muscle strength in your hips, thighs, hamstrings, calves, and core to right yourself when you lose your balance or stumble. Your stamina is also important for steady balance. Being fatigued while walking means you’ll have a harder time adjusting, correcting, and preventing your legs from “giving out” and causing a fall.
Don’t know where to start? There are plenty of mobile apps, YouTube classes, in-person trainers and physical therapists that can point you to the right strength and conditioning program for your needs. Many online resources are free, but even if you were to pay a physical trainer for a personalized exercise plan, their fee would be but a small investment in your health, helping you prevent a fall, a hospitalization, or a broken bone.
Practice Simple Balance Routines
Some of the most common balance exercises include the following: the single-leg stance, side-stepping, mini squats, tandem walking, backward walking, and backward tandem walking. A trainer or PT can show you how to do these exercises properly and how much and how often. For a PT-designed balance exercise program, check out this balance guide on PTProgress.
For results worth your time, be sure to perform these exercises along with a walking program. All it takes is 15–20 minutes each day, and you’ll have made an investment in yourself that pays dividends.
Consult Your Family Doctor
Some medical conditions can cause dizziness and imbalance. Are you on a beta-blocker or blood pressure medication? If you are feeling “off,” some of these medications may be the culprit. Don’t stop taking them without consulting your doctor, but ask if there might be a remedy, such as a different medication. Have you ever had vertigo? Your favorite physical therapist may be able to help you address your vertigo and minimize its symptoms.
Do you have numbness or tingling in your feet (also called neuropathy)? This common condition can impair your balance, obscuring your ability to feel surface changes as you walk. Different shoes, a cane, or even physical therapy treatments can improve how neuropathy affects your balance.
Visual changes can influence your balance too. Double vision, light sensitivity, reduced visual ocular reflex, or simply a decrease in vision can all affect how steady you feel on your feet.
Hydration and blood pressure are other causes of imbalance to watch for. Not drinking enough water leads to dehydration, which lowers your blood pressure and could cause bouts of orthostatic hypotension, leaving you light-headed, woozy, or dizzy—and more susceptible to a fall.
Consider the Effects of Alcohol on Balance
Lastly, alcohol is a major risk factor for falling and dizziness, especially if it interacts with any medications you may be taking. Be sure to alert your medical doctor if you drink so they can inform you of any potential risks or interactions with your medications. Moreover, drinking alcohol can impair your coordination and balance, dull your sense of judgment and safety, and, in extreme cases, weaken your bones.
Improving Balance: Conclusion
As you can see, there are many factors related to falls and one’s sense of balance—some intrinsic and others extrinsic. Regardless, even small adjustments can help you improve your balance and safety.
The most important changes to make are the ones over which you have the most control:
- keeping your legs strong
- performing balance exercises safely at your counter or with supervision
- following up with your doctor regarding medications and health conditions, and
- keeping your walkways clear and your home well-lit.
If your doctor or PT suggests using a walking aid such as a cane or walker, consider that recommendation as well. These are not easy life changes, but they are better than sustaining a fall, breaking bones, having to leave your home, and losing your sense of independence—all as the result of a loss of balance. Following the six tips in this article to improve your balance could secure a high quality of life for you for years to come!
