Seven ways to improve your balance

Lack of balance is associated with elderly people, but deterioration can start in your 20s. Here’s how to avoid the wobbles

Work on it, for the sake of your social life

Ageing often leads to a loss of balance, which can result in an increased risk of falls. But, as a report from the Feinberg School of Medicine in Chicago shows, a lack of balance has other consequences. “A tendency to lose balance among elderly people often results in an overall reduction in the level of physical activity,” it says, “and to a decreased ability to function satisfactorily in social roles.”

Eliminate medical issues

Ear infections, vertigo and medications, including some antidepressants, antihistamines and pain relief, can cause problems with your “vestibular function” – the system in your inner ear that aids balance and spatial orientation. You should always see a doctor if you experience any sudden, unusual or severe problems with your balance. Hearing Link has a list of the most common causes.

Strength training

Balance can start to deteriorate in your mid-20s. However, strength training can help, whatever your age. A 2013 study that examined the effects of strengthening exercises on balance concluded: “Improvement in lower limb strength may lead to balance enhancement in neurologically intact older people.”

Be a flamingo

Simple balance and proprioception exercises can be done at home without the need for equipment. Try alternate balancing on one leg (bending the standing leg slightly at the knee will help if you are wobbly, as will focusing on a stationary point in front of you). Closing your eyes makes it much harder. Most people are “better” on one leg than the other – single-leg exercises can help to strengthen the weaker side.

Step-ups

Using a single step or stair, step up with your right leg in a slow and controlled manner, then bring your left leg up to join it. Step down and repeat, alternating leading legs. To make it more difficult, find a higher step or use a box in the gym. This simple exercise helps to build hip stability, as well as strengthening knees.

Sit down

Sitting on a stability ball challenges your core and balance. Start with your arms by your sides and your feet on the floor, then lift and extend your right leg while raising your left arm to shoulder height. Return to a sitting position, then do the same on the other side. Repeat 10 times. Note, though, that a study at the University of Waterloo in Canada concluded there is no benefit to sitting on a ball all day instead of an office chair. 

Bodyweight exercises


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