Mayo Clinic: Health Letter covers why older adults sometimes struggle with balance and offers strategies to move with more confidence.With age, some of the systems involved in balance and stability change. Vision can decline. Depth perception is reduced, and night vision might be more difficult. Changes can occur in the way the muscles respond to nerve signals, and a decline in physical activity can result in loss of muscle strength. Reduced speed and muscle power can make it harder to respond to situations that affect balance. Exercises to strengthen and maintain balance can help older adults live more actively and move more confidently. A big benefit is reduced risk of falls, a leading cause of injury in older adults.
Almost any activity that involves standing and moving is helpful to maintaining good balance. One of the best ways to improve balance is by walking, really a two-for-one benefit because walking improves balance and is an aerobic exercise.
A number of studies have shown that certain simple exercises improve balance, too. They can be done most anywhere, as long as there is a something sturdy to grasp as needed. Options include shifting weight from one foot to the other, walking heel to toe or purposefully lifting a leg forward and holding it for a second while walking in a straight line.
Working to improve balance can easily be incorporated into everyday tasks, such as balancing on one foot while brushing teeth; squatting down, rather than bending over, to open a drawer or pick up an item; carrying groceries while walking sideways; or standing up and sitting down without using hands.
For those who have difficulty maintaining balance while standing, it’s advisable to check with a doctor before starting balance exercises. A physical or occupational therapist can teach exercises in a safe environment and assist with developing a home exercise program.