If you are a senior, ages 65 and up, you should start working on your balance before you realize that it’s a problem.
For most people balance starts to really get more difficult once they turn 65 or 70.
This is why my recommendation is to start practicing balance in your early 60s. Some other people might recommend starting it earlier which I wouldn’t disagree with, but it’s not as critical.
The combination of strength training with weights and balance training is incredibly important. I wrote an article about reactive balance training that goes into more depth about the most effective type of balance training that I have used with my clients.
What causes balance problems in the elderly?
Balance is a function of many different systems in our body.
When you are experiencing worsening balance it’s likely related to one of the following:
- Decreased muscle strength
- Worsening vision
- Diminished sensation in feet
- Impaired vestibular system (vertigo)
- Decreased reaction time. This is related to brain changes as well as muscular changes.
In order to determine what the most impacted system is there are several different balance tests that can be performed.
The balance tests that I go through in my clinic are the single leg balance test, four-stage balance test, reactive balance test, and observation of gait.
I’ll also occasionally include the BERG balance test or DGI if I need more robust data.
What are the best ways to improve balance in older adults?
The best ways to improve balance in older adults is by doing the following things:
- Strength training 2x/week
- Walk for 30 mins 5x/week
- Practice balance 3x/week
- Practice reactive balance 3x/week
If you do these 4 things consistently you will be MUCH better off and will likely avoid future falls.
If you have the ability to move quickly, you will have the ability to avoid a fall. Most people fall because they can’t move quickly enough to catch themselves.
So balance training does one of two things; it prevents you from tripping as much in the first place, and then even if you do trip, you’ve been training your reaction time so you can react much more quickly.
In addition to this, if you are strength training, this is doing a couple of things for you.
First, it’s helping you keep your fast-twitch muscle fibers. You lose those as you get older, without training, by the way. (that link goes to an article about muscle growth)
If you have more fast twitch fibers you can move more quickly and you will have more strength to respond to a stimulus that throws you off balance.
Key Takeaways
- Start training balance in your early 60s before you notice there is a problem. If you don’t it happens slowly and then all at once.
- Combine balance training with lifting weights and walking and you will be better off than 99% of the population.
