Maintaining Good Balance as You Age

As we age, maintaining good balance becomes increasingly important for overall health and independence. In the United States, 3 million older people seek medical care for fall-related injuries each year, according to the Centers for Disease Control (CDC). Dr. Roopa Anmolsingh, a geriatrician at Cleveland Clinic, said, "Some people have a misconception that part of getting old is, you're going to fall. That's not true. You can control how you fall, or if you fall."

There are many health advantages to maintaining good balance. Maybe the most obvious benefit is the reduced risk of falls or injuries; falls can lead to fractures, hospitalizations, and long recovery times. In addition, good balance enhances your movement, making it easier to walk, climb stairs, and perform daily activities with confidence. Engaging in balance-focused activities helps strengthen core muscles, as well as supporting proper posture and body alignment. This helps reduce strain on joints and lowers the risk of pain. Furthermore, studies have shown that balance exercises can improve brain function by promoting better focus, coordination, and memory.

Because muscle mass begins to decline in most people during their 30s, geriatricians say the best way to preserve good balance is to stay physically active throughout life. The National Institute on Aging recommends at least 150 minutes of general physical activity per week to improve balance - as well as mood and overall health. The activity should include a mixture of stretching, aerobic activity, and strength training. If you don't like going to the gym to exercise, try activities such as hiking, gardening, or dancing. Maintaining a balanced diet is important to balance as well. Proper nutrition, including adequate calcium and vitamin D, supports strong bones and muscle.

Besides muscles and bones, other systems in the body can affect balance, so it is important to have a doctor check you if you ever feel unsteady, even if only occasionally. The cause could be related to many other health concerns, including blood pressure, certain medications, inner-ear function, nervous system function, poor eyesight, or countless other potential problems. In addition to personal health concerns, don't ignore your home environment. Reduce fall risks by removing tripping hazards, installing grab bars (especially in the bathroom), and ensuring good lighting throughout your home.

Maintaining good balance as you age is essential for staying active, independent, and healthy. The National Council on Aging offers an online resource to assess your possible fall risk with questions about medications, whether you worry about falling, and if you have trouble stepping over a curb, among others. By incorporating regular exercise, staying aware of your health, and making safety adjustments in your home environment, you can protect yourself from falls and enjoy a higher quality of life. Start taking steps today to improve your balance and stay steady for years to come!