Balance is comprised of multiple internal factors in our bodies such as:
· the brain
· eyes
· vestibular system
· core
· legs
· ankles/feet
Each one of these factors must functioning properly AND work together as a coherent system for us to stay upright and not fall.
Additionally,
· the quantity/quality of our sleep
· prescribed medications taken
· alcohol and/or recreational drugs ingested
· previous injuries/surgeries
· ongoing medical conditions
all affect our ability to balance. Excessive sitting and lack of daily movement may also contribute to unsteadiness standing up and walking putting us at a higher risk of falling.
Here are some suggestions for addressing internal factors:
· schedule yearly eye exams
· use nightlights in your living space particularly in bedrooms and bathrooms
· talk to your medical professional about any medication which may cause dizziness or unsteadiness
· have a medical professional evaluate your balance
· add more daily movement such as walking or other types of exercise if safe and appropriate for you
· get up and move around every 20-30 minutes to break up long periods of continuous sitting
· practice balance daily (standing on one leg for 30 seconds is a good starting point)
· implement a consistent work out routine focused on strengthening core and legs such as traditional weight training, Pilates or other classes
· Take Yoga, Tai Chi, Dance & Martial Arts classes which are recognized as improving coordination, agility, balance, mind body connection and lower body strength
· Consider exercising in the water. Swimming, Pool Walking, Aqua Classes are all useful to improve balance, core and legs. For many people, being in the water is a great stress release and may help increase restful sleep.
For previous injuries, ongoing joint issues, lack of mobility/flexibility, ask your doctor about a physical therapy referral.
A personal trainer experienced in orthopedic issues and balance training may be a great asset to you. A personal trainer can create an appropriate core, leg strengthening and balance program as well as design a proper stretching/mobility/flexibility routine for you to do at home or at the gym.
Balance is a complex topic. Multiple external and internal factors affect balance. To determine which of these factors you might improve, consult your medical professional. Consider your increasing your daily moving if safe for you and work with a physical therapist or experienced fitness professional to evaluate your current balance.