Andrew Gallagher

Balance is an essential aspect of human function, allowing us to perform everyday tasks, engage in physical activity, and enjoy an active lifestyle.

As we age, balance can become compromised, leading to an increased risk of falls, which can result in significant injuries and a decline in quality of life. Understanding the physiology of balance and implementing strategies to maintain and improve it can mitigate these risks.

This article explores the mechanics of balance and identifies basic exercises that can be easily performed at home reduce risk of falls later in life.

The Physiology of Balance

At its core, balance is a complex interplay between multiple body systems, including the inner ear, sensory receptors in the skin, the visual system and the musculoskeletal system. The inner ear contains the vestibular system, which helps detect changes in head position and motion. This information is crucial for maintaining equilibrium and posture. The eyes contribute substantially, providing visual feedback about our surroundings, while sensory receptors in the joints muscle and skin work to sense body position and movement.

The central nervous system integrates input from these systems, allowing us to respond to external stimuli and make necessary adjustments to maintain stability. Whether standing still or moving, our body constantly adjusts to external forces and disruptions, such as uneven surfaces or sudden interruptions such as atrip, to prevent loss of balance.

Importance of Balance in Preventing Falls

Falls are a leading cause of injury among older adults, often resulting in fractures head injuries and even fatalities. The consequence of these falls can dramatically impact an individual’s independence and overall quality of life. Maintaining good balance is crucial in preventing these incidents.

Several factors can contribute to balance deficits in older adults including:

  • Muscle weakness: As we age, muscle mass tends to decrease leading to decreased strength and stability.
  • Joint stiffness: Degeneration of joints can effect mobility and the ability to maintain balance.
  • Sensory impairment: Diminished vision, hearing and proprioception can hinder balance and spatial awareness, further increasing falls risk.
  • Medications: Some medications can cause dizziness and or reduced coordination.

Improving balance can help counteract these factors and enhance overall mobility. Regular balance training can promote strength, coordination, and confidence, allowing older adults to navigate their environment’s with greater safety.

Strategies to maintain and improve balance

To maintain and improve balance with ageing, it is essential to engage in a combination of strength training, balance exercises and overall physical activity. The following strategies can contribute to better balance:

  • Regular physical activity: engaging in physical exercise several times a week can help improve strength, flexibility and coordination. Activities such as walking, cycling and dancing can enhance overall fitness.
  • Balance specific exercises: Incorporating exercises that specifically target balance can lead to significant improvements in balance. These exercises can challenge the body’s stability and enhance neuromuscular coordination in a safe, controlled manner.
  • Focus on core strength: Strong core muscles support overall balance and stability. Incorporating core strengthening muscles into your routine will contribute to better postural control.
  • Cognitive engagement. Maintaining mental agility can also play a role in balance. Engaging in activities that stimulate the brain, such as puzzles or learning new skills, can help improve coordination and spatial awareness.

Three basic balance exercises to perform at home:

Single leg stand: Stand on a flat, stable surface, lift one foot off the ground, bending the knee slightly. Hold this position for 10-30 seconds, maintaining a straight posture and engaging your core. Switch legs and repeat. Aim for 2-3 sets each side.

Benefits: This exercise challenges your balance and strengthens the muscles required to stabilise your body. It can also improve focus and coordination.

Heel to toe walk: Find a straight line or space in your home. Place your right heel in front of your left toes as you walk in a straight line. Focus on keeping your body upright and your eyes forward. Take 10 to 15 steps, turn around and return to your starting point. Repeat 2-3 times in each direction.

Benefits: This exercise encourages better posture good walking mechanics while enhancing balance and awareness.

Chair stand: Sit on the edge of a sturdy chair, with your feet flat on the floor, hip width apart. Lean slightly forward and push your weight through your heels as you stand up. Once standing, hold for a moment before sitting back down slowly. Repeat this 10-15 times.

Benefits: This exercise strengthens the lower body, particularly the legs and hips which are crucial for maintaining balance and mobility.

 

Balance is a vital physiological component that provides stability and coordination as we navigate our daily lives. With ageing, maintaining and improving balance becomes increasingly important for preventing falls and ensuring continued independence. Taking proactive measures to maintain balance such as the targeted exercises discussed, is essential for promoting health and wellbeing as we age.

Andrew Gallagher is an experienced physiotherapist working locally at Springs Medical in Daylesford.