Why Balance Declines with Age

September is National Fall Prevention Month, so it’s a great time to talk about something we see often in physical therapy: changes in balance.

Maybe you’ve noticed you’re a little less steady getting out of a chair. Maybe you hold onto the railing when you didn’t used to, or you’re more cautious walking on uneven sidewalks. Sometimes these changes happen so gradually that we don’t even notice them until something makes us feel unsteady.

So, why does balance tend to change as we get older?

Balance Is More Complicated Than You Think

Staying upright might seem simple, but your body is constantly taking in information from your eyes, inner ear, muscles, joints, and feet. Your brain uses all of that information to figure out where you are in space and how to keep you upright. Over time, some of these systems naturally become less efficient.

Strength can decrease - Maintaining strength in your legs and hips is a big part of being able to stay steady. If you stumble or lose your balance, you need enough strength to quickly catch yourself. Less strength can also make everyday activities like stairs, getting out of a chair, or walking longer distances more difficult.

Your reaction time may slow down - If you trip over a curb or step onto an uneven surface, your body has to react quickly. As reaction time slows, it can become harder to make that quick corrective step that keeps you from falling.

Vision plays a big role - Your eyes help you recognize obstacles and changes in the ground around you. Changes in vision can make things like curbs, steps, uneven pavement, or poorly lit areas more difficult to navigate.

Mobility can change - Stiffness in your ankles, knees, hips, or back can affect the way you walk and how well you can adjust when your balance is challenged. Even something as simple as limited ankle mobility can make it harder to recover from a misstep.

Your sense of where your body is can change - Your muscles and joints constantly send information to your brain about where your body is positioned. This is called proprioception. As we get older, this information may not be as accurate as it once was, particularly when we can't rely heavily on our vision.

Fall Is a Good Time to Pay Attention to Your Balance

September also happens to be when we're heading into fall; this means changing weather, wet leaves, shorter days, and eventually snow and ice here in Wisconsin. Those changes can make everyday walking a little more challenging, especially if your balance or strength has already started to decline. That doesn't mean you should stop doing the things you enjoy. It means it's worth making sure your body is prepared for them.

Balance Can Be Improved

One of the biggest misconceptions we hear is that losing your balance is just something you have to accept with age.

Not necessarily.

Physical therapy can help determine what may be contributing to your balance difficulties and address those areas with targeted exercises. This might include working on leg and core strength, mobility, coordination, walking mechanics, or balance reactions. And you don't have to wait until you've had a fall to get started!

Get a Free 15-Minute Balance Screen!

In honor of National Fall Prevention Month, Health in Balance is offering a FREE 15-minute balance screen throughout September.

It's a quick way to see how your balance, strength, and mobility are measuring up and whether there are areas that could use some attention.

Don't wait for a fall to find out your balance could use some work.

Contact Health in Balance to schedule your FREE 15-minute balance screen and head into fall feeling more confident on your feet.