Physical balance is necessary in almost everything you do. You need it for running, walking, riding a bike, working on a ladder, sitting, and so much more. Its importance determines whether you will have a normal life or not.
The CDC says that more than 14 million seniors (one in four) in the United States will fall yearly – many of which were caused by balance problems. About one-third of those people needed medical care or were hindered in their normal activities for one day or more. In 2021, almost 39,000 seniors died because of a fall.
When seniors are injured, serious problems may follow. It can result in broken bones – including hip fractures. It may be necessary to have rehabilitation in a nursing home where pneumonia may develop, and during that time, their muscles are apt to atrophy. It could make them even more susceptible to another fall because having one fall makes them tense up and concentrate more on potentially falling than on what they are trying to do.
Maintaining muscle strength is necessary to help prevent falls. It can only be done through strenuous activities and exercise. Strong muscles are essential for balance and quick reflexes.
Besides strong muscles, you must also have a healthy mind to maintain good balance. Your mind must be able to almost instantly process the start of a fall and then direct which muscles are needed to prevent it. It may require simply grabbing onto something nearby, sitting down, or moving your feet and arms in such a way as to regain your balance.
Several things can cause poor balance other than age, whether you are a senior, middle-aged, or still young. Sports injuries are more common among the young, but medication, obesity, brain injuries, and injuries to the feet affect others. Some medications that can affect your balance include medicines for blood pressure, antihistamines, sedatives, heart medications, antidepressants, and painkillers.
Some health problems can also cause dizziness in the elderly. They include arthritis – which limits the range of motion, eye problems, peripheral neuropathy – because of damaged nerves in the feet, Meniere disease – which can cause vertigo and ringing in the ears, and issues such as dementia, Parkinson’s, and multiple sclerosis.
Balance is like so many things – you will lose it if you do not use it often. If you do not have good balance now, you can regain it through the right exercises.
There are several ways to improve your balance and maintain it. One way is to perform a standing balance. All you need for this exercise is to stand on one foot and slowly raise the other a couple of inches. Hold that position for about 30 seconds with your eyes open. Repeat ten times. Then, try holding that position for about 20 seconds with your eyes closed.
Having strong core muscles is also necessary for good balance. It will help you have good posture, and it can help you stay upright when you are on uneven terrain.
Staying hydrated is another factor in keeping good balance. When you are dehydrated, one of the symptoms can be dizziness. Low blood pressure can cause it. The balance mechanism in your inner ear (the vestibular system) may not have enough fluid to work properly.
Various classes are also available for seniors to develop and maintain balance. You can find classes at the “Y,” senior, and fitness centers. People with more serious balance issues should contact a doctor who can offer medical help, or help you get physical therapy for balance. Keeping your core muscles strong can help your longevity.
