Many conditions affect our balance as we age, and they include vision, weight, medication, metabolic syndrome, and injuries to name a few. The greatest risk of having poor balance is falling which can fracture bones, injure organs, and even cause a concussion which can lead to the life-threatening condition of a brain bleed. More common however, is a slow retreat from engaging in healthy physical activities because you are less sure on your feet. This can lead to a downward spiral of poorer physical and mental health.
Did you know there is an increased risk of low back injuries or poor and incomplete resolution of these injuries due to poor balance? I have routinely taught balance exercises when I am treating low back injuries. Remarkably performing a couple simple balance injuries five days a week can make a significant difference.
You can evaluate your balance by facing the corner of the wall, with each hand touching one of the walls. Then lift one leg where your hip and knee are bent at 90 degrees then carefully move your hands a couple of inches away from the wall and see if you can hold that position for 30 seconds without touching the wall. Check each side? Is one side worse than the other? This is both a test and a balance exercise and try performing it a couple of reps a day and see how quickly you get better. Another particularly important exercise is a forward step up. Find a platform or even a step and step up decisively with first one leg then the other. To do this properly make sure your shoulders are upright and that you are not touching anything with your hands for support. Do three sets of 6-12 repetitions two to three times per week. I like the exercise below for balance purposes. I however recommend alternating legs with each rep. Please be careful and do not do it if you feel like you could fall.
