How Can I Improve My Balance?

A doctor’s advice on preventing falls

Adam Rosenbluth, M.D.,

AARP

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Published December 23, 2024

I’m afraid of falling. Are there ways I can improve my balance?

As a doctor with a multi-generational practice, I’ve witnessed too many older patients have their lives turned upside down because they’ve taken a fall. Unfortunately, it’s a fairly predictable event. The Centers for Disease Control and Preventions says that falling is the leading cause of injury for adults ages 65 and older and estimates one out of four older Americans report falling each year.

Considering these numbers, it’s not surprising if you’ve already had a fall or know a friend or loved one who has fallen. These incidents may contribute to your fear. I believe doctors should be treating balance issues and falling like we do high blood pressure — with preventative measures. In a similar way, you can take steps to help avoid a worse-case outcome.

Balance is the key issue in preventing falls, and it naturally deteriorates as we get older. The good news is that it’s never too late to gain it back. My 90-year-old mother is a good example. She was a ballet dancer who worked on balance for most of her life. As she aged, her balance worsened. But recently, she restarted her efforts and the results are impressive.

Several effective exercises can promote better balance, and we do them together a few times a week. Standing on one leg and counting for 5 seconds is the simplest exercise (if you’re younger, you can try it for longer), but my favorite is a game we call “The Clock”.

Here’s how we do it: While keeping one foot firmly placed on a level, uncarpeted floor, she puts the other foot on different “times.” I’ll call out “…3 o’clock, 5 o’clock,” etc ... After touching every “hour,” she switches legs. It’s a particularly good activity because it engages my mom’s brain, which is crucial for balance.

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I also recommend yoga, tai chi, Pilates and weight training. These practices not only work on balance, but also improve strength. Strong muscles help to keep us steady and support us.

This brings me to the importance of anticipating places that could lead to a fall. According to most studies, that’s in your own home. To prevent accidents, have grab bars installed in your bathroom. You don’t want to reach for a towel rod that might loosen and drop to the floor when you need something to hold onto. Check that all your carpets are firmly attached to the floor, put no-slip strips on tile or wood stairs, and be sure the handrails are sturdy. Keep the pathway to your bathroom lit at night, and pots and pans in your kitchen within easy reach. AARP offers more ways to make your home fall-proof and hazard free.

As you get older, you’ll want to pay more attention to how you’re walking. The other day, I observed a patient stumbling a little as he walked into my office. I told him: “It’s time to get a cane.” His response was not unusual. “I don’t want a cane. I’m too embarrassed.” I wanted him to get the message, so I was firm and said, “You’re going to be a lot more embarrassed if you fall and break something and end up in a wheelchair or need a walker.”

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If you notice your gait isn’t as steady as it used to be, I suggest getting a prescription for physical therapy. A therapist will work on your balance and strength and evaluate whether you need a cane. It’s a much better idea to be proactive than to wait for a fall to happen. In the same vein, I strongly promote keeping up with your annual exam. Problems with your vision, inner ear or sense of touch in your feet or ankles, can all contribute to an unsteady gait ; these are things your doctor will check.

We all want to be at ease getting around in our world. If you commit to working on your balance and strength, keeping your home safe, paying attention to how you’re walking and getting annual exams, you’ll be able to put the fear of falling behind you.