For most of our lives, balance means successfully juggling the demands of work and family with our desire for self-care and leisure time. But for older adults, the importance of balance takes on a whole new meaning. Today’s blog post looks at how adding balance exercises to your fitness routine plays an important role in healthy aging.
This post is for informational purposes and is not intended to give medical advice. Consult your healthcare provider if you’re unsure about which exercises are suitable for you.
How good is your balance?
Studies show that balance can start to decline as early as age 50. But there are things we can do to maintain and strengthen our balance.
If you’re curious how you’re doing, Mayo Clinic reports the length of time you can stand on one leg can be an indicator of how well you’re aging. If you can stand with your full weight on one leg for 30 seconds, you’re doing very well. But even being able to balance on one leg for five seconds means you have a reduced risk of falling.
Give it a try, but be sure to keep a chair close by in case you need it for stability.
Why balance matters
Balance is important to healthy aging because good balance is one of the factors that can reduce your risk of broken bones from falls.
In Canada and the United States, falls are the leading cause of injury and death in adults over age 65.
Osteoporosis Canada reports fragility fractures can have devastating health consequences including pain, decreased quality of life, loss of independence and even death. Frighteningly, 22% of women and 33% of men who suffer a hip fracture will die within one year.
How to reduce your risk
As with many things, physical activity can work wonders in preventing falls.
Osteoporosis Canada’s Too Fit to Fracture provides lifestyle recommendations based on the 2023 Clinical Practice Guideline on the Diagnosis and Management of Osteoporosis in Canada. Here are the specific recommendations to reduce your risk of falls.
- Doing exercises that challenge balance two or more times a week.
- Doing exercises that improve muscle strength two or more times a week.
- Continuing to do other physical activities along with the balance and muscle strengthening exercises.
- Practising spine safe movement in all daily activities.
Simple balance exercises you can do at home
A couple of years ago, I added balance exercises to my regular fitness routine. When I tried the Mayo Clinic test, I could stand for 60 seconds on one leg, so I believe the exercises have helped.
If you’re ready to take steps to improve your balance, here are some YouTube videos from some of my favourite channels targeted at older adults. The videos have simple balance exercises suitable for all fitness levels.
- 5-Minute Balance Exercises for Women Over 50 – Fabulous 50s
- 9-Minute Balance Workout – Improve Stability and Prevent Falls Fast – Fabulous 50s
- Improve Your Balance – Best Exercises for Stability and Walking – Improved Health (8 minutes)
- 10 Exercises for Balance and Fall Prevention – SeniorShape Fitness (14 minutes)
- “Short On Time” Balance Exercise for Beginners and Seniors – Senior Fitness With Meredith (12 minutes)
- Balance, Strength & Core Workout to Improve Stability for Beginners & Seniors – SeniorShape Fitness (28 minutes)
Physical health is just one component of a comprehensive retirement plan. If you’re ready to create a plan for a smooth transition to your next chapter, contact me to set up a free call to discuss my coaching services.
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