As we age, our muscle mass and strength decline. Physical activity can help prevent this decline and help you find and maintain your balance. Being mobile, strong, and steady on your feet can help you stay independent as you age. This can increase your confidence and well-being, as well as reduce your risk of falling.
There are many benefits to doing balance exercises. These include improving your posture, stability, and coordination. Balance exercises also help build strength and have been shown to help improve memory and spatial cognition.
Loss of balance can come from a variety of causes, including environmental, physical, and cognitive. If you have fallen recently, or have a fear of falling, difficulty with walking, spells of dizziness or confusion, or take medications that can make you sleepy or dizzy, consider talking to your health care provider about a balance evaluation. Also speak with your health care provider about what you can do to improve your balance and reduce the risk of falls.
How do you find your balance? There are ways to help you get started in finding and improving your balance.
There are many activities to try when improving your balance. These include simple things like standing on one leg while brushing your teeth or washing the dishes. More formal activities include exercises like Beginning Balance, Swing and Sway, Walk the Line, Base of Support, and more. The National Institute of Aging and Active Aging of Canada offers an exercise guide and videos.
Research has shown that Tai Chi is another way to improve your balance. Tai Chi is a martial art characterized by slow, flowing movements and meditative practices. Tai Chi helps improve your balance by improving weight distribution and emphasizing the maintenance of an individual’s center of gravity. The focus on mind-body connection can also improve your gait and other movements.
Before starting a new physical activity plan, consult your health care provider to discuss a plan. As you work on activities that improve your balance, have a sturdy chair or wall for support. Start with easier activities and gradually move to ones that are more challenging.
Making healthy changes can be hard, especially if you do not know where to start. Look for resources in your community that can help you get started. Reach out to your local University of Wyoming Extension office for suggestions or check out the Resources page of the AGE site. Ask a friend or family member to provide support as you adopt these new practices.
Stress presents itself in many ways. It may show up as headaches, pressure between the shoulder blades, fatigue, insomnia, or irritability. Stress is the body’s reaction to a situation; because stress responses are unique to individuals, stress management must also be personalized.
© March 2025
