Medical Edge Newspaper Column

Tips For Improving Balance

November 25, 2007
Readers:
As people age, balance sometimes gets shaky. Vision problems, loss of strength, side effects of medication or some medical conditions can result in unsteadiness in older adults. But with practice, people of any age can improve balance.

A recent study that measured the balancing ability of 130 older adults found that those who routinely exercised or had been physically active throughout life had the best balance. But, the study found, latecomers to exercise also benefit. Older adults who started exercising after retirement had balance nearly as good as those who had always been active. Those who had once been active and then stopped had balance nearly as poor as those who had never been active.

Try the following to improve your balance:

• Get physical: Walking or any exercise that gets your arms and legs moving in coordination improves your balance by working your muscles and stimulating nerve communication.
• Try a balancing act: Balancing on one foot and then the other while doing dishes or brushing your teeth is good practice. For more advanced exercise, walk heel-toe, heel-toe as if walking on a line.
• Step it up: Ask a personal trainer or physical therapist about exercises that incorporate a large, inflatable "stability" ball or a balance trainer.
• Add strength: Exercising to strengthen muscles also benefits balance and coordination.
• Tai chi: This gentle form of Chinese martial arts consists of a fluid series of movements that help improve balance and coordination. Classes are often available at community centers or health clubs.

— Mayo Clinic Health Letter