Around the time you celebrate your 50th birthday, your balance begins to decline. And that decline continues as you age. Such a gradual change might not seem like a big deal, but it is.
“Poor balance increases your risk of falling, which can lead to serious injuries like fractures,” says Christian Gonzalez, senior care technical team expert with BlueCross BlueShield of Tennessee. “The good news is you can work on your balance and make yourself steadier as you get older.”
Why preserving your balance matters
Christian Gonzalez: Why do we start experiencing balance problems as we get older? A variety of factors, including certain medications, inner ear problems, and medical conditions, can affect your balance. Plus, people begin to lose bone and muscle mass as they age.
In fact, more than 3 million older adults are treated in emergency departments for fall-related injuries each year. Good balance is crucial when it comes to performing daily activities safely — and staying out of the emergency room.
Steps to improving your balance
Christian Gonzalez: Exercise can help. But before you launch into a new exercise program, follow these steps:
- Talk to your doctor. Ask them to evaluate your balance and fall risk. This will identify areas you can work on. You might also want to consult your pharmacist and review all the medications you’re taking. Some medications can make you drowsy or even lightheaded.
- Schedule an eye exam. Have your eyes checked at least once a year. Make sure you have the correct prescription for your eyeglasses or contact lenses, which can enhance your overall coordination.
- Do a safety check on your home. Make sure you don’t have fall hazards such as area rugs or other obstacles that might cause you to trip. Change light bulbs or install new lighting to ensure that your home is well –lit. Install grab bars near your shower and toilet if you need a little help.
WellTuned guide to fall prevention
3 exercises to improve your balance
Christian Gonzalez: Here are a few simple exercises to improve your balance and stability.
- Ankle rolls. Ankle rolls can improve your range of motion, which helps with balance. While seated, rotate each ankle in a circular motion, first clockwise then counterclockwise. Do a set of 10 with each foot.
- Seated knee raises. While seated, lift your right knee, and slowly lower it to the ground while counting to five. Repeat 10 times. Then repeat with your left knee. This exercise enhances your hip and leg strength.
- Box step. This exercise helps improve coordination. Stand with your feet together, while holding on to the back of a sturdy chair or table. Step forward with your right foot, then bring your left foot to match. Then step back with your left foot, then bring your right foot back to match. Try not to look at your feet while you do this exercise.
Staying active matters
Christian Gonzalez: Inactivity can negatively impact your balance. When you don’t move around much, muscles can weaken. You may have trouble with coordination when you do have to move. Unfortunately, this also puts you at greater risk of falling.
Try to be more physically active by finding something you like to do. Take an exercise class like water aerobics, yoga, or tai chi, if that’s something you’d enjoy. You could walk regularly. Keep track of your activity and your progress, which can help motivate you to keep going.
A few safety tips as you get going:
- Use an assistive device, like a cane or a walker, if you need help to maintain your balance and keep from falling.
- Wear well-fitting footwear so you don’t slip and fall.
- Be mindful of orthostatic hypotension, a condition that happens when your blood pressure drops when you suddenly change position. Get into the habit of sitting or standing still for a minute after you get up from a chair or get out of bed.
“Even light exercise can improve your physical and emotional well-being,” Christian says. “You’ll feel and be nimbler than you would have been without it.”
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.