Why Balance Training is Crucial for Older Adults

We all recognize the benefits of regular aerobic or cardiovascular exercise to support our heart and lung health. Being active is also good for our social and mental health. And strength training promotes strong bones and muscles. But as we age, we also need to train our balance to avoid falls.

The Risks of Falls

Around one in three people aged 65 and over have a fall each year. Falls are a common cause of disability and loss of independence in older age and can lead to an older person moving from living independently into living in a residential aged care facility. More than 6,000 older Australians die each year from falls.

The Importance of Prevention

But many falls are preventable. So exercise that targets balance and strength is crucial. International guidelines recommend all older people exercise to prevent falls, even if they’ve never fallen. Prevention is far better than cure.

How Much Do We Need to Do?

International guidelines recommend all older people exercise to prevent falls, even if they’ve never fallen. Prevention is far better than cure. Other guidelines recommend people aged 65 and over do “functional balance and strength training” on three or more days a week, to improve their ability to do day-to-day activities, stay independent, and prevent falls. Since balance starts to decline at around age 50, it’s even better to start training balance before the age of 65.

What Exercises Can You Do?

The best exercises to challenge our balance system and reduce the risk of falling are performed while standing, rather than seated. For example, you can stand with your feet close together or on one leg (if it’s safe to do so) while also performing controlled upper-body movements, such as leaning and reaching. This is a functional balance exercise and it can be made progressively more challenging as your balance improves.

Here are some exercises you can practice at home:

Sit to Stand

Practise standing up from a seated position ten times every hour or so. See if you can do it without using your arms for support. To increase the balance challenge, place a cushion under the feet.

Heel-Raises

Rise up onto your toes and hold the position for a few seconds. Hold on to a bench or wall for support if you need to but gradually remove the support as your balance improves. To increase the balance challenge, try doing this with your eyes closed.

Heel-Toe Walking

Practise walking along an imaginary line, with one foot placed in front of the other. Hold on to a bench or wall for support if you need to but gradually remove the support as your balance improves.

Stepping in Different Directions

Practise quickly stepping forwards, sideways and backwards. Being able to move our feet quickly can help avoid a fall if you trip on something. If you are able, more challenging activities include stepping up or jumping onto a box.

Squats and Lunges

Squats and lunges improve balance and leg strength. Add some hand weights to increase the challenge.

These examples and others can be found on the Safe Exercise at Home website.

Make it Regular – and Tailor it to Your Needs

It’s important that balance challenging exercises are performed regularly, at least three times per week. The benefits of exercise are lost if you stop doing them, so ongoing practice is important.

People of all abilities can safely undertake balance training exercise, however extra guidance and support is recommended for people who have physical limitations, are frail, or who are at a higher risk of falls.

For younger or fitter people, agility activities such as rapid stepping, dancing, and running are likely to improve coordination and balance too.

Conclusion

Investing in balance training now can help you avoid falls and lead to greater independence in older age. Don’t wait until it’s too late – start training your balance today.

FAQs

Q: How often should I do balance training?

A: It’s recommended to do balance training at least three times per week.

Q: Can I do balance training if I have physical limitations?

A: Yes, people of all abilities can safely undertake balance training exercise, however extra guidance and support is recommended for people who have physical limitations, are frail, or who are at a higher risk of falls.

Q: Can I do balance training if I’m already fit and active?

A: Yes, you can do balance training even if you’re already fit and active. Agility activities such as rapid stepping, dancing, and running are likely to improve coordination and balance too.