5 Tips to Maintain & Improve Balance

Balance is one of those elements of living an active life that is easy to take for granted. For most young people, balance is not something they need to think much about – they are able to move, stop, pivot, change directions, and even stand on one leg without much hassle. 

However, as we age, we may start to notice that our sense of balance is not as strong as it used to be. Balance may seem simple, but it actually involves a lot of different parts of the body. When we move, we use our eyes to scan what’s happening in front of us, our feet to feel out and adapt to changes in the terrain, our arms to keep us stable, and our leg muscles to propel us forward, help us speed up or slow down, or come to a stop. 

As with most physical and mental abilities, we need to make a conscious effort to maintain balance as we age. Losing strength and dexterity in nearly any part of the body will affect your sense of balance, which can lead to trips and falls. 

Luckily, there are some easy strategies anyone can do to maintain and even improve their balance. 

IMPORTANT NOTE: Always check with your doctor before making changes to your health routine. If you are concerned about your balance, make an appointment to speak with your doctor about their specific recommendations for your health and lifestyle. 

Here are 5 tried and tested ways to maintain and improve your balance:

1. Make balance exercises part of your daily routine. Balance is very much a “use it or lose it” function, so by making small adjustments to your daily routine you can practice and improve your balance for the long-term.While there are lots of exercises that require balance, here are some easy, no-equipment exercises you can do almost anywhere:
   
   Squats. Strengthen muscles and improve your balance and mobility with squats. Stand with feet hip-width apart and hold your arms out in front of you. Squat down, imagining you are sitting down in a chair, until your thighs are parallel to the ground (or as close as you can get). Hold for 1-2 seconds before rising slowly back up. Repeat 10 times. Be sure to keep your knees aligned with your ankles and your weight in your heels. For added stability, you can place your hands on a chair or countertop.

   Bunny Hops. As we age, our reaction time slows so we become less likely to catch ourselves when we trip or fall. Bunny hops are a great way to strengthen leg muscles and improve dexterity. Simply place a piece of tape on the floor and hop back and forth over it 10 times. For an added boost, make an “X” with the tape and hop from corner to corner.

   Heel raises. Stand up straight with arms crossed over your chest or placed on a chair or door frame for stability. Raise yourself up as high as you can go on your toes. Hold for 10 seconds before lowering back down slowly. Repeat 10 times.

   Standing on one leg. Stand up straight and, with hands on hips or resting lightly on a chair or countertop for support, bend a knee to lift one foot off the ground. Hold for 30 seconds. Repeat with the other leg.

2. Try “Dual Tasking.” Once you become comfortable with the exercises above, you can add an extra challenge to strengthen the mind-body connection. Called “dual tasking,” this strategy asks your brain to do one thing while your body does another, encouraging both to increase their individual and collective strength and ability. As you do one of the exercises above, perform a simple brain exercise like counting backward from 100, naming all the states, or making a mental list. You can also strengthen your coordination by closing your eyes as you perform the physical exercises.
3. Add chiropractic adjustments to your health routine. The misalignment of the spine is a major barrier to good balance, mobility, and posture. Regular chiropractic adjustments will keep your spine aligned so it is best able to support your body’s movements and help you maintain balance as you move through your day. At Kennedy Chiropractic, we provide clients in Wauwatosa, Milwaukee, Brookfield, and across the region with expert services to help them feel their best.
4. Make healthy food switches. You may be surprised to learn that what you eat can affect your sense of balance. Foods high in salt cause your blood pressure to rise, which can lead to feelings of dizziness and lightheadedness. The same thing can happen with a diet high in sugar and simple carbohydrates that sends you on a blood sugar roller-coaster. Luckily, there are some delicious and healthy switches you can make to foods you eat every day. Instead of sprinkling table salt on your food, try a salt-free spice blend. Making meals at home instead of buying frozen or pre-packaged food can also help you avoid all the salt and sugar that goes into preserving freshness and taste. Adding more high-fiber fruits, vegetables, whole grains, and beans can regulate blood sugar and keep you feeling great.
5. Practice Tai Chi. The ancient art of tai chi is a great exercise that most people can do, no matter their age or exercise level – it can even be done from a chair. The secret to tai chi is a mind-body connection; you transfer your weight from leg to leg while making slow, flowing, deliberate upper body movements. The sequence of movements encourages you to focus your mind on your body because you have to pay attention and remember what comes next. Tai chi has been shown to help people who struggle with balance or who are recovering from an injury. 

There are lots of small, simple changes you can make as you age to maintain and improve your balance. Just because we are getting older does not mean we deserve to feel anything less than our best. 

Chiropractic is a great way to keep your body moving and grooving into your 60s, 70s, 80s, and beyond. At Kennedy Chiropractic, we offer services for people of all ages and stages of life. Looking to improve your balance, health, and sense of wellbeing? Give us a call to schedule a consultation today.