Balance & Fall Prevention
Balance Is a Skill — and It Can Be Trained
Good balance helps you move confidently, react when you stumble, and stay independent. Like strength and endurance, balance needs challenges to improve.
WHY BALANCE MATTERS
Falls are not simply an unavoidable part of getting older. Strength, balance, coordination, vision, medications, footwear and the environment can all affect fall risk. Regular physical activity improves physical function, and balance-focused exercise can help reduce the risk of falls and fall-related injuries.
WHAT HELPS YOU STAY UPRIGHT
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Strength: Strong legs, hips and trunk help control your body and recover from a loss of balance.
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Balance: Your nervous system continually integrates information from your eyes, inner ear, joints and muscles.
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Power and reaction time: The ability to respond quickly can matter when you trip, slip or need to change direction.
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Mobility: Adequate ankle, hip and trunk movement helps you adjust your position.
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Confidence: Practicing balance safely can make everyday movement feel more secure.
BALANCE NEEDS TO BE CHALLENGED
Walking is valuable, but it may not provide enough balance challenge by itself. Balance training can include standing on one foot, heel-to-toe walking, changing direction, stepping over obstacles, backward or sideways walking, tai chi and other progressively challenging activities.
Older adults should include balance activities as part of a complete weekly exercise program.
SIMPLE SIGNS BALANCE DESERVES ATTENTION
You regularly need furniture or walls for support.
You feel unsteady turning or changing direction.
You avoid uneven ground or stairs because you do not feel secure.
Getting up from the floor is difficult.
You have had a fall or repeated near-falls.
TRAIN SAFELY
Balance work should be challenging enough to create adaptation but safe enough to practice consistently. Use a stable support when needed and progress gradually. New or unexplained dizziness, fainting, sudden balance changes, weakness, vision changes or repeated falls deserve medical evaluation rather than simply more balance exercise.
THE BOTTOM LINE
Balance is not something you either have or do not have. It is a physical skill that can be maintained and improved.
Train strength. Challenge balance. Keep moving with confidence.
RELIABLE RESOURCES
If you'd like to start a fitness program with MedFit Master Trainer Lisa Dougherty, complete the form below!
You can also click here to learn more Lisa's experience and education.