Unfortunately, a loss of balance can be life threatening, especially if you are not learning how to improve your balance as you age.
A seemingly innocent hip fracture caused by a loss of balance, for seniors 65 years of age or older, can often be a death sentence for those who incur this tragic injury.
One study showed the risk of mortality in hip fracture patients was 3-fold higher than that in the general population and included every major cause of death.
Moreover, another study showed that one in three adults over the age of 50 die within 12 months of suffering a hip fracture.
A hip fracture often marks the loss of physical function and muscle, a loss in social interaction, increased dependence on others, and a worse quality of life.
At What Age Does Balance Decline?
Balance begins to decline between the ages of 40 and 50 years old, depending on the activity level of the person. The decline in balance increases over time and gets worse with a reduction in activity levels.
What Causes You to Lose Your Balance as You Get Older?
Losing balance is primarily a symptom of a loss in muscle mass and muscle strength, if not caused by a medical issue.
The less active and physically fit you are, the less muscle you will have, and the more likely you are to fall.
How to Regain Your Balance
If you want to improve your balance as you age, it can be as simple as lifting weights and exercising.
One study showed that after lower limb strength training, the strength and balance of the individuals in the training group had significantly improved compared to the baseline.
The mistake most people make is they believe they need to practice their balance to improve their balance, when in reality, they just need to have a stronger body.
Practicing and concentrating on your balance helps a slight amount, but if you want a solid body that is unlikely to fall over, you need to exercise, especially your lower limbs and core.
If you are intent on making this change, try incorporating the 14 exercises below and you will be sure to improve your balance as you age.
14 Balance Exercises for Seniors, Download PDF HERE.
(Do 3 sets of 8, twice a week for results. Increase weight over time if possible.)
Balance Exercise #1: Sit down into a chair, then stand. Keep your arms straight in front of you or straight above you. Hold weights if this is too easy.
Balance Exercise #2: Laying glute raise. Lay flat on your back, bend your legs, and lift your glutes as high as you can, squeezing at the top.
Balance Exercise #3: Side leg raise. Hold on to something and lift your leg to the side as high as you can.
Balance Exercise #4: Reverse lunges. Hold onto a bar and step back as far as comfortable and lower as low as comfortable. Kneel just above the ground, trying to make a 90-degree angle with both legs.
Balance Exercise #5: Clams. Lay on your side with your legs bent on top of one another. Lift the upper leg as high as possible, keeping the knee bent and trying to rotate upward, squeezing the glute at the top.
Balance Exercise #6: Calf raises. Stand on the edge of a stair. Keep your legs straight. Push up with your calf muscles, standing on your toes, then drop as low as you can.
Balance Exercise #7: Stability ball hamstring curls. Lay flat on your back with your arms out to the sides. Put your legs on a stability ball and pull the ball towards you. Your back should stay flat and your hips should drive up into the air.
Balance Exercise #8: Walk up stairs or use the stair master.
Balance Exercise #9: Squats. Stand with legs just outside of your shoulder width. Drop down, kicking your butt back and keeping your knees out about 45 degrees. Stand up squeezing the glutes
Balance Exercise #10: Knee raises. Lift your knees up, alternating.
Balance Exercise #11: Toe touches. Reach down to your opposite toe kicking your leg back, then standing all the way up. Keep your back straight and in line with your head.
Balance Exercise #12: Sumo/Plie Squats. Same as a squat, just push your knees out as far as possible. Try to keep your knees over your ankles
Balance Exercise #13: Plank. Lay on your stomach and your forearms. Keep your body off the ground and contract your abs.
Balance Exercise #14: Use the rowing machine
Don’t forget to grab the Therapist’s Choice Balance Pad. Standing on the pad will challenge the stabilizing muscles in your ankles, knees and hips. You will also improve your motor skills, strengthen your core and protect your back. You can also use at your standing desk or for sitting support.
Improve Your Balance in 5 Minutes!!
Just by activating your muscles with some of the exercises above, you can improve your balance in 5 minutes!
If you were to merely do 1 minute of exercise for the first 5 exercises from above, it would be enough to dramatically and quickly increase your balance directly after.
What are 10 other common causes of a loss of balance leading to hip fractures?
- Inner ear problems or infections
- Head injuries
- Certain medications
- Blood pressure problems
- Weak muscles
- Dizziness
- Confusion
- Alcohol
- Stroke
- Black outs or fainting
Check out my article The Top 10 BEST Pieces of Home Fitness Equipment if you want some excellent home gym equipment ideas to help you increase your balance.
Summary: How to Improve Your BALANCE (As You Age)
Balance is a critical thing the older you get. If you want to improve your balance as you age, you need to lift weights and exercise. Try to use my recommended exercises to build muscle and improve your balance. Keep on living your best life, avoid falls, and continue to be active and healthy into your old age.
Did you expect balance to be this easy? Did you learn something new? Let me know in the comments!!
