Movement, , 4 minute read
Why balance training matters more after forty
Balance fades quietly with age, but it is a skill you can train. Here is why it matters and three simple ways to start at home.
Most people only think about balance after a near miss. A slip on a wet stoep, a misjudged step off the pavement, a wobble getting out of the bath. By then it has usually been fading for years.
The good news is that balance is not a fixed trait. It is a skill, and like any skill it gets better with practice.
What actually changes as we age
Balance depends on three systems working together: your eyes, your inner ear and the sensors in your feet, ankles and joints that tell your brain where your body is. On top of that you need strong enough legs and hips to catch yourself when something goes wrong.
From middle age onward, all of these slowly lose sharpness if they are not used. We also tend to stop doing the things that train them. We stop climbing, jumping, walking on uneven ground and standing on one leg to put on a shoe.
Falls are one of the main reasons older adults lose their independence. The World Health Organization recommends that adults over 65 do balance and strength work on at least three days a week for exactly this reason.
What balance training looks like
It is not dramatic. A lot of it looks like standing still. But your body is working hard to keep you there.
- Single leg stands. Hold onto a counter and lift one foot. Work up to thirty seconds a side, then try it with a lighter grip.
- Heel to toe walking. Walk a straight line placing your heel right in front of your toes, like a tightrope. Have a wall close by.
- Sit to stand. Stand up from a chair without using your hands, then sit down slowly. Ten times. It builds the leg strength that saves you when you trip.
Do these a few minutes a day, ideally while holding onto something sturdy at first. Safety comes before challenge.
Why it is worth the effort
People who train balance often notice it first in small ways. They stop holding the rail on the stairs. They feel steadier on gravel and in the dark. They stop worrying about falling, and that confidence makes them more active, which makes them stronger still.
That is the cycle we want to start. Our Balance and Control and Steady Strength classes are built around it, with a supported option for every exercise.
Balance is a use it or lose it skill. The best day to start practising it is today.
General information, not medical advice. If you have a health condition or are unsure what is safe for you, speak to your doctor and tell your coach.