It may come as no surprise that, for people aged 65 and older, the leading causes of death are heart disease, cancer, and stroke. But do you know what causes the most injuries and injury-related deaths for this age group? It’s unintentional falls, according to the Centers for Disease Control and Prevention. Research backs this up, with one study finding that as balance ability decreases in middle-aged and older people, their risk of death increases. This underscores the importance of good balance as we age. But what exactly contributes to good balance, and how can you improve yours? Our muscles play a critical role in good balance, especially those in the lower body. Elements of Good Balance “Generally speaking, the inner ear, vision (horizon sense), and sensation from the feet all collaborate in the brain to produce a sense of balance,” explains Robert A. Hayden, DC, PhD, FICC, an American Chiropractic Association (ACA) member in Griffin, Ga. Two of the three elements must be present for good balance, adds Dr. Hayden. If you have an inner ear issue, for example, it can affect your balance. So can osteoarthritis and cardiovascular issues. “All of these issues are compounded with advanced age,” he says. Muscles Matter, Too Our muscles also play a critical role in good balance, especially those in the lower body, says Dr. Hayden. Our quadriceps help us walk and stand with stability, working in tandem with the hamstrings to support these movements. Our calf muscles are also essential for walking, as well as for controlling the feet. Other muscle groups involved in balance include those around the hips, buttocks, and lower back. They all work together to support our posture and movements, enabling us to maintain good balance. Signs You May Have a Balance Issue How do you know if your balance might be an issue? Ask someone to stand next to you (for safety), then stand up straight with your feet a few inches apart and close your eyes. “If you fall within 30 seconds to one side or the other, you have issues,” says Dr. Hayden. Another potential sign is if you feel dizzy when changing between standing, lying, and seated positions. This dizziness can be caused by less efficient blood pressure adjustments when changing positions, which can occur with age. It could also be a side effect of blood pressure medications, Dr. Hayden adds. In addition to medications, vascular issues, dehydration, and other issues can contribute to dizziness or poor balance. Your doctor can help determine what is making you feel off-balance and provide guidance to avoid potential falls, such as taking several deep breaths before changing positions to keep your blood pressure from falling. Improve Your Balance with These 3 Exercises The Physical Activity Guidelines for Americans recommends that older adults engage in balance training. To get started, Dr. Hayden recommends these three exercises: Regular walking. Walking uses all the muscles needed for good balance. It’s also good for the heart, mind, and soul. “Just 30 minutes per day will do the trick,” says Dr. Hayden, and don’t worry about the distance you cover. Chair squats. This exercise is good for several balance muscles, and all you need is a chair. To do it, sit in a chair, then stand. “It sounds simple,” says Dr. Hayden, “but it will exhaust you until you get into really good shape.” Do three sets of 10, adding sets as you get stronger. Standing side leg raises. Hang on the back of a chair while standing behind it. Put your weight on one leg, then slowly raise the other leg to the side as high as you can, holding it for 10 seconds before returning it to the floor. These exercises are good for the muscles around the hips. Aim for three sets of 10 on each side, adding to this number as they become easier. Additional Tips for Better Balance Another way to improve your balance is to broaden your stance. “Moving your feet a few inches apart will increase your base of support and make you feel more secure,” says Dr. Hayden. You may also consider using a cane or walker for stability. “Many people are resistant to these out of pride,” says Dr. Hayden, but it can be helpful to remember that it is a lot less inconvenient to use these tools than to break something and potentially be bed-bound. Sometimes balance issues are musculoskeletal and can be addressed by adjustments of the spine or extremities, strengthening exercises, or orthotics for the feet. Your chiropractor can help with all of these. How we can help. Falling more often or having more bouts of dizziness may mean you have core weakness, tight legs or reduced flexibility over the years. Symptoms of poor core function include back pain, leg pain, hip pain, difficulties getting out of a chair or a bed and you may even experience dizziness from a lower body problem. Better movement means less pain and stiffness. Better fitness means better health. Chiropractors are primary care providers for the musculoskeletal system. The holistic approach we are trained in means we check everything. More information is suggesting that your overall musculoskeletal fitness drives all other body systems, Ae are often a one stop shop for most things musculoskeletal and chiropractic treatments are safe, effective and help you move better. Chiropractic care can help you move and feel better. Allow us to help you. Written by Christina DeBusk, a freelance contributor to Hands Down Better. Reviewed by the ACA Editorial Advisory Board. The information in this post is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. 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