Balance Tips for Seniors

Did you know that falls are the number one cause of injury in adults over the age of 65? One in four adults falls each year. That’s about 14 million people.

Your balance naturally changes over time due to factors like decreased muscle strength, joint stiffness, slower reflexes, or vision changes. Certain medical conditions, such as diabetes or arthritis, can also affect your stability. 

While you can’t prevent 100% of falls, you can work on your balance to help reduce your risk of falling.

Maintaining your balance isn’t just about preventing falls. It’s about preserving independence, confidence, and quality of life. 

That’s why we include several balance-strengthening exercises in our fitness plans here at Novell Primary Care and Weight Loss in Tallahassee, Florida. 

Read on as we share six tips to improve your balance.

1. Practice simple strength and stability daily

Maintaining your balance doesn’t require intense exercise. Balance work requires simple exercises like:

• Heel-to-toe walk to improve your coordination and foot placement
• Single-leg stands (called flamingo stands) to boost stability and ankle strength
• Chair squats to strengthen your legs and core for steadier movement

Aim for short, daily sessions, and always use a sturdy chair or wall for support when needed.

2. Follow your at-home exercise instructions 

As you progress, our team may include resistance bands, free weights, and exercise balls in your balance exercise regimen. Resistance bands, for example, can improve balance by strengthening the muscles in your legs, core, and hips, which provide the stability you need to stay steady on your feet.

3. Keep your home environment safe

Improving your balance isn’t just about exercise. It also includes removing the obstacles that may sabotage your balance.

You should:

• Remove loose rugs or floor mats (or at least use  nonslip pads)
• Add nightlights to your hallways 
• Store frequently used items within easy reach (and off the floor)

Although these small home adjustments may seem simple, they can help prevent trips and falls.

4. Schedule hearing and vision checks

Did you know that your eyes and ears affect your balance? That’s right; they both influence your balance. 

Schedule regular vision and hearing exams to make sure your eyes and ears aren’t impacting your balance. Update your glasses or hearing aids as needed.

5. Get your 150 minutes in 

Balance exercises are just one piece of the puzzle. Aerobic exercises like walking, swimming, and stationary biking not only keep you fit but also help maintain flexibility, strength, and coordination. All of these exercises can help you maintain a steady footing.

Walking is one of the best ways to strengthen your lower body in a low-impact way. While 150 minutes per week is generally recommended for heart health, it also helps improve your balance.

6. Wear supportive shoes

Whether you’re working on your balance exercises or just walking through the grocery store, your shoes matter. Shoes with a narrow base, high heels, or overly soft soles can make you lose your balance more easily.

Instead, wear well-fitting, supportive shoes, and replace them when they show signs of wear.

Ready to take the first step toward better balance?

As primary care providers, we know just how important balance is. We can identify underlying issues, recommend exercises, and help you get back on steady ground. 

Give us a call or click here to book a consultation today.