How to Improve Balance and Prevent Falls as You Age

As we get older, balance becomes more important than ever. Staying steady on your feet helps you feel confident moving around, keeps you active and can help prevent serious injuries from falling. The good news is there are steps you can take to reduce your risk of falling.

Did you know?
According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of injury-related deaths among older adults with more than 38,000 deaths from falls reported in 2021.

Why balance matters
Balance isn’t just about being able to stand on one foot, it’s actually about how your body reacts when you move, twist, bend or even reach for something. Someone who has good balance can walk without wobbling or feeling unstable and can bend or reach something safely. Having good balance helps you stay independent and avoid falling which could lead to broken bones and hospital visits.

When we age, our muscles age along with the rest of our bodies. Muscles can become weaker and our reflexes can slow down which means we aren’t able to react as quickly which can impact our balance. Sometimes, prescription medications or health conditions can also affect our balance. All of these are reasons why it is important to take steps early to make sure your body is as strong as possible and your balance remains steady.

The key parts of balance include:

• Gait or our walking pattern: How we walk affects our stability. A steady, controlled gait helps prevent us from tripping and falling. Uneven steps, shuffling or leaning too far forward or too far back can increase risk.
• Strength: Strong muscles, especially in the legs and core, support our body and make it easier to stay upright, even if we stumble.
• Flexibility: Flexible joints allow us to bend, twist and reach for things safely. Stiff muscles and joints can make balance more difficult.     
• Posture: Standing tall with shoulders back and head level keeps our center of gravity aligned. Having good posture helps reduce strain on muscles.     
• Reaction time: How quickly our body responds to a loss of balance is very important. Practicing balance exercises can help improve reflexes and stability.  
•  Sensory input: Balance depends on our eyes, ears and nerves. Our vision helps tell us where we are in relation to other objects, our inner ear detects movement and orientation (which way is up) and the nerves in our feet and legs help sense the ground below us. Changes in any of these things can affect balance and put you at risk.   
• Cognition or perception: Our brain coordinates all these things listed above. Paying attention while walking, avoiding distractions and remembering safe steps and movements all play an important role in maintaining balance.
  
  

5 simple ways to improve balance
There are several easy ways to strengthen balance at home or by taking a class. 
How many can you check off this list?

• I exercise regularly
  Activities like walking, yoga or tai chi can help your muscles and joints stay strong.
• I do strength training
  Lifting light weights or using resistance bands can help improve stability.
• I wear appropriate shoes
  Wearing shoes with good support helps maintain balance.
• I never wear socks without shoes
  Wearing slippery socks can lead to sliding or falling.
• My home is safe and free of hazards
  Making sure your living space is free of tripping hazards like loose rugs, uneven tiles or cluttered areas helps to prevent a potential fall.

Some of the things a clinician might look for are: loose rugs or mats, slippery tiles or uneven flooring, poor lighting, and the placement of furniture that could block or prevent easy movement. The clinician can also check your strength, flexibility, reaction and balance and talk with you about ways to reduce your risk for falling.

Here is a comment from an individual who recently had an IHE:

“I really enjoyed my visit with Krystal. She gave me great advice on a lot of things which I really appreciated. She also gave me great information about exercise like what shoes are good and not to use the ones I have - she advised me that they would make me lose my balance and fall due to the style of the shoe.”

Many people don’t realize that making a small change can make a big difference. By removing or replacing a slippery rug or wearing stable shoes you may prevent a fall, a broken bone or hospital stay.

By helping identify hazards in your home and talking with you about your medications, vision, ears and overall health, a Signify Health clinician can help give you peace of mind knowing you are doing all you can to maintain your independence.

If you are ready to get started, here are 3 things you can do today:

1.  Clear the walkways inside and around your home or ask someone to do it for you.
2.  Add non-slip mats in the kitchen and bathroom.   
3. Talk with your doctor about gentle exercises that you can start.

Balance is a key to maintaining independence as you age and falls are too serious not to take seriously. 

If you or your loved one is ready to take the next step in your care journey, consider scheduling an IHE. Visit HelloSignify.com or call 1-855-984-6121 to see if you are eligible and schedule a visit. It’s a simple, convenient and a no-charge way to double-check your health and to make sure you and your home minimize the risk of potential falls. 
 
Sources:
https://www.cdc.gov/still-going-strong/hcp/info/index.html#cdc_generic_section_2-preventing-a-fall
https://www.cdc.gov/nchs/products/databriefs/db532.htm
https://www.cdc.gov/falls/data-research/index.html
https://www.cdc.gov/falls/pdf/Steadi_Compendium_2023_508.pdf