Balance is an essential skill for us to function, but as we age, we lose this skill which can lead to injuries and fatality. In fact, according to the World Health Organization (W.H.O.), falling is the second leading cause of injury globally, with adults over the age of 60 being the most susceptible population, with some cases even being fatal.
What is “Balance”?
The ability to distribute your weight so that you can move or stand without falling or aid in your recovery in the event that you lose your footing is known as balance. Coordination between different parts of the body, such as the central nervous system, inner ear, eyes, muscles, bones, and joints, are all necessary for good balance.
The Importance of Balance
Daily tasks like reaching high shelves or climbing stairs need balance. Our ability to balance decreases with age, particularly if we lack regular physical activity. Inadequate balance raises the possibility of falls, which can cause severe harm and disability. A decreased life expectancy may result from poor balance, which also suggests additional health problems like memory and cognitive impairments.
The Benefits of Balance
As you have read in the previous sections, preserving your balance as you get older can impact your health and overall lifestyle. In this section, we’ll be diving deeper into these facts to better understand why having good balance is an essential step in preserving your health.
Build up your muscles
Younger people train to gain muscle mass, so why shouldn’t older people? Older adults who regularly workout also benefit from this. Developing stronger and larger muscles makes individuals better equipped to withstand the force of a severe fall. An example would be an older person with stronger arms catching themself and keeping their head from hitting the floor if they fall. Additionally, strong muscles shield the bones and joints from severe harm during impact.
Improves Cognitive Function
A research article published in 2022 investigated the relationship between the standing balance and cognitive functioning of individuals aged 45 years and older. Their results found that participants with good standing balance not only had better cognitive functioning but also had a lower rate of decline in mental status.
Improves Sleep
Another research article, also published in 2022, studied the effects of sleep deprivation on balance. Their findings confirmed that there is a correlation between sleep deprivation and balance control. Improved balance through exercise and training positively impacts the sleep cycle.
Building Balance
Balance is crucial for daily tasks like walking, getting out of a chair, and tying shoes. Strengthening the muscles that hold you upright, such as the legs and core, through exercises like standing on one leg or practicing yoga, increases stability and reduces the risk of falls. Yet looking for exercises can be overwhelming, so we’ve made this short list of easy balance exercises you can do at home.
Heel to toe walk
- Begin the exercise by standing up straight.
- Step your right foot directly in front of your left foot, making sure your right heel touches your left toes.
- Keep taking steps in this manner, ensuring that your heels touch your toes with every step.
- Do this for 5 to 10 steps.
*If you find this exercise too difficult, try holding on to a wall and slowly move away from it as you progress.
Standing weight shifts
- Stand up straight with your feet hip-distance apart.
- Shift your weight onto your right foot.
- Slowly lift your left foot.
- Hold this position for 30 seconds.
- Gently drop your left foot onto the floor.
- Repeat on the opposite side.
- Repeat three times on each side.
“Rock the boat”
- Stand with your feet hip-distance apart.
- Place all your weight on the right foot.
- Raise your left foot.
- Stretch out your left foot in front of you
- Hold this position for 30 seconds.
- Drop your left foot and repeat the exercise on the opposite side.
- Repeat five times on each side.
Our thoughts
Falling is the second leading cause of injury globally, with adults over 60 being the most susceptible. Preserving balance is crucial for daily tasks and overall health. As we age, this ability decreases, leading to falls, disability, and reduced life expectancy. Preserving this skill benefits us by building stronger muscles, improving cognitive function, and improving sleep. Regular exercise and training can help maintain it and improve our overall well-being.
Disclaimer
GulfPhysio.com and all of its content are for informational purposes only. All information is believed to be accurate at the time of posting and should NOT be taken as professional medical advice. Please seek a medical professional in the event of pain or injury.
Want to learn more about health, pain management, and disease? Then read our articles “Anchored While Aging: Endurance Exercises For Older Adults” and “Anchored While Aging: Flexibility Exercises For Older Adults”.
