Balance is something many of us take for granted—until it starts to change.
Perhaps you've noticed you're feeling a little less steady when walking on uneven ground, climbing stairs or getting up from the floor. Maybe you've caught yourself reaching for furniture more often or feeling less confident carrying groceries or walking in busy places.
While it's common for balance to change as we get older, it's important to remember that losing balance isn't simply an inevitable part of ageing.
Like strength and fitness, balance is something we can improve with the right type of exercise.
The earlier we start looking after our balance, the more likely we are to maintain our confidence, independence and ability to enjoy everyday life.
What Is Balance?
Balance is your body's ability to stay steady while standing still or moving.
Whether you're walking the dog, stepping off a curb, reaching into a cupboard or turning around quickly, your body is constantly making small adjustments to keep you upright.
To do this successfully, several systems need to work together, including:
- Your muscles and joints
- Your vision
- Your inner ear (vestibular system)
- Your nervous system
- Your brain
These systems are continually communicating with one another, helping you react to changes in your environment and maintain stability.
If one or more of these systems isn't working as well, balance can become more challenging.
Why Does Balance Change?
Many factors can influence our balance over time.
These include:
- Reduced muscle strength
- Less physical activity
- Changes in vision
- Slower reaction times
- Certain medications
- Pain or joint stiffness
- Previous injuries
- Medical conditions affecting the nervous system or inner ear
Although the list is long, many of these factors can be improved or managed with regular, appropriate exercise.
Balance isn't something we either have or don't have.
It's a skill that can be practised and maintained.
Why Strength Is So Important for Balance
When people think about balance, they often imagine standing on one leg.
While balance exercises are helpful, one of the biggest contributors to good balance is strength.
Strong muscles in the legs, hips and core help support your body during everyday movements like walking, climbing stairs, getting out of a chair and recovering if you trip.
Imagine walking across uneven grass.
If your muscles are strong and respond quickly, you're much more likely to regain your balance.
If they're weak or slow to react, you're more likely to lose your footing.
Strength and balance work together.
Improving one often helps improve the other.
Why Preventing Falls Matters
Falls are one of the most common causes of injury in older adults.
A fall can sometimes lead to fractures, hospitalisation or a loss of confidence that makes people fearful of moving.
Unfortunately, that fear often results in people becoming less active.
Over time, less movement can lead to weaker muscles, poorer balance and an even greater risk of future falls.
This is why maintaining strength and balance from a younger age and before problems develop is so important.
Building balance isn't only about preventing falls.
It's about staying independent and continuing to do the things you enjoy.
How Exercise Can Improve Balance
Balance responds well to practice.
Exercises designed to improve balance often focus on strengthening the muscles that support us while also challenging the body's ability to stay steady.
Helpful exercises may include:
- Sit-to-stands
- Heel raises
- Single-leg balance
- Heel-to-toe walking
- Step-ups
- Side stepping
- Walking on different surfaces
- Strength exercises for the hips, ankles and legs
The best exercise program is one that's appropriate for your current ability and gradually becomes more challenging as your confidence improves.
Consistency is far more important than intensity.
Just a few minutes of balance practice several times each week can make a meaningful difference.
How an Exercise Physiologist Can Help
Everyone's balance is different.
Some people simply want to stay active as they age, while others may be recovering from surgery, living with arthritis or managing a neurological condition.
An Exercise Physiologist can assess your balance, strength and mobility and then create a personalised exercise program suited to your goals and current ability.
Rather than focusing only on preventing falls, we focus on helping you move with greater confidence, improve your independence and continue doing the activities that are important to you.
Programs are progressed gradually so you feel challenged without becoming overwhelmed.
Make an appointment with Kita here. View available resources on the resources page or download resource page on balance: balance_matters_kita_sugg_exercise_physiology.pdf.
