Most adults don’t think about their balance until they fall. The fact is, balance declines begin somewhere between 40 to 50 years of age. The National Institute of Health reports that one in three people over 65 will experience a fall each year. Combined with the projection that in Richmond alone by 2030, there will be more adults over 65 years than kids 18 and younger; we can safely say this demographic is exploding.
The question becomes what we can do to protect ourselves, our clients, and our loved ones, and what should we accept as the normal aging process. Here are a few facts:
- Inside the inner ear is the vestibular system, where we perceive balance. This system connects to the brain, which gives us a message when we are about to fall and directs the body to take corrective action. But with age, cells in the vestibular system die off, affecting our ability to correct our position.
- Sight changes with age affect depth perception and sensitivity to contrast. This manifests in poor night vision and distortion.
- Blood pressure can dip suddenly when changing positions like sitting to standing, or bending over. Lightheadedness and even fainting can happen when this occurs.
- Reflexes and coordination slow with age.
- Muscle mass and strength decreases; we lose the power to react swiftly.
- Medications can interfere with balance and increase fall risk.
Countless research articles in peer-reviewed journals prove engaging in balance exercises substantially reduces fall risk. Fall prevention programs address muscle strengthening exercises and practicing stabilizing body weight, striving for minimal support from walls, chairs, walkers, etc. In addition, a big focus is mindfulness training, such as practicing sit to stand and staying aware of one’s surroundings with proper footing.
Falls are serious at any age, yet fractures are more likely as a person ages. Safety measures to prevent falls, along with educating seniors to always remain alert, work on balance, and eat healthy for optimal bone density are essential for minimizing the ramifications of falls and fractures. Inevitably, aging changes our physiological abilities, yet lifestyle management can help prevent and minimize the risk.
Kavassery Krishnan says
I am an ESRD patient on dialysis . Suddenly in the past two months I am experiencing loss of balance . I am only on BP medication. And two weekly sessions of dialysis any advice please to correct my condition
Kavassery Krishnan
Michael Hampton says
I find your article extremely interesting as having just turned eighty-six years of age I was seriously considering contacting my GP today on this very subject. I have been experiencing light-headiness for some years now although in my early twenties I was hospitalised due to labyrinthitis so there was, I thought, no need to panic. Now, however, it is a problem which I consider is one that I will have to live with.
Many thanks for your article.
Regards, MH
David Boyd says
I’m now 76 I can’t balance at all on either leg.
I look super fit. And 10 years younger than my age.
I swim laps and do HIIT training 3x week either walking or swimming.
I also lift weights .I have also been using an inversion table for the past ,4 weeks and intend to keep using it
I’m about 15 kg over weight for my height..but most of it is muscle..but I can’t stand on either leg.
But. I have had both knees replacements .
Probably this is my problem I just can’t get back to my normal strength in either leg ??
Eugene Lovelace says
Question: though the studies have shown that the “risk of falls” is reduced by balance training exercises, does this mean that the balance sense itself is somehow restored by this training or only that once one has this training they are better able to function with the reduced balance sense input to the brain?
Barbara kroll says
I am 72 and have balance issues
Vijay says
Thanks
What test to do know more about it
Barbara Smith says
I am 65 years old and thank God no falls yet. I found the information very informative and useful. Thank you very much
Sharon Finfrock says
I fell last week lost work because of it had to get a injection on my right hip and going in my son house there was no railing for support so I went in the garage way where there is railing to support me I am 67 years old and it’s has upset me thank God I went down on the ground it’s very scary I am going to have to take slow and be more careful
Robert Wachman says
Thanks for the information. It’s troubling but unavoidable, I guess.
Gloria Schultz says
I find that exercise helps me with balance quite a bit especially anything related to the core of my body. When that is solid and I am focus with that I have no problems with balance, but when I get careless and just not think about what I am physically doing, I begin to lose my balance.
Richard Strikwerda says
This afternoon I did some litter picking with my picker. My body tended to lean forward so that I immediately had to compensate to prevent a fall. I found this frustrating since this is a new response that I would like to remedy. Are there medications or exercises so this can be corrected?
I am 80 years old.
carol lindstrum says
Very helpful. Lost a friend to a fall. Our Connecticut senior center has balance classes and I strive to take them. My challenge is doing it daily on my own!
BARBARA DAVIS says
Could hips being bad have any connection with “being off balance”?
Johanna says
Thank you for this information im 84 i swim 3 times a week Im very aware of everything ,I see well, I hear well ,i do gardening and I have a grandson who in18 full handling and does not do anything I have a loving husband who caters 100% in anything I need
but with all this I am so sacred to fall. I feel I am falling , sincerely Johanna
Erskine Ashbee says
Is there a recommended website for balancing exercises?
Sara flores says
What to take to control your balance especially as you age
Nancy Pruchnicki says
I find the blue changing position causes me to lose mine I do not experience distance dizziness I simply lose my balance