As we age, several physical changes contribute to a decline in balance. According to the CDC, falls are the leading cause of injury among adults aged 65 and older. They can lead to serious injuries, long-term health problems, or even death.
One of the key factors contributing to falls is a lack of balance.

Why Balance Declines As We Age
Research states that balance begins to deteriorate around age 50, with certain bodily systems becoming less effective over time.
There are three main systems responsible for helping us maintain balance:
1. The Vestibular System
Located in the inner ear, the vestibular system detects movement and the position of the head relative to space. Tiny hair cells in the ear send signals to the brain to keep us aware of our orientation. As we age, these hair cells deteriorate, leading to balance issues.
2. Visual System
Our eyes help us perceive the movement of our head and body. Aging often brings changes in vision, such as increased sensitivity to glare and difficulty with depth perception. This makes it harder to judge distances and navigate safely.
3. Somatosensory System
This system involves muscles, joints, and tendons, which send signals to the brain about our position in space. As we age, poor flexibility, swelling, or other musculoskeletal issues can reduce the quality of the information sent to the brain, making us less aware of potential fall hazards.
Additional Factors That Affect Balance
Muscle Mass Loss (Sarcopenia):Starting around age 30, we lose 3-5% of our muscle mass every decade. This condition, known as sarcopenia, weakens muscles and affects coordination, making it harder to maintain balance.
Medications: Certain medications, including those for high blood pressure, anxiety, overactive bladder, and antihistamines, can interfere with the vestibular system and cause dizziness or balance problems.
How to Improve Balance and Prevent Falls
While aging can affect balance, there are steps older adults can take to maintain or even improve their balance and reduce the risk of falling.
Exercise Regularly Strengthening muscles and improving coordination are essential for better balance. Resistance training, which helps build muscle mass, should be a key part of any fitness routine. Balance exercises like standing on one leg can also help improve stability.
Tai Chi: This ancient practice has been shown to improve balance in older adults by promoting strength, flexibility, and mind-body awareness.
Yoga: According to a review published by the Annals of Internal Medicine, older adults who practiced yoga had greater strength and balance than those who didn’t.
Increase Protein Intake and Eat a Balanced Diet A diet rich in protein supports muscle mass maintenance. Older adults may need higher protein intake to counteract muscle loss and improve balance.
Review Medications with Your Doctor If you notice balance issues after starting a new medication, talk to your doctor. Some medications, such as those for high blood pressure, anxiety, and overactive bladder, can contribute to balance problems. Your doctor may be able to adjust your prescriptions to help improve your stability.
Get Regular Eye and Ear Checkups Since vision and hearing play crucial roles in balance, it’s important to have regular checkups with your doctor. Addressing any vision or hearing issues can significantly improve your ability to maintain balance and avoid falls.
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Balance is a complex system influenced by multiple bodily factors, but with the right steps, older adults can improve their balance and reduce the risk of falling. By exercising, eating well, reviewing medications, and staying on top of health checkups, you can live more confidently and safely in your later years.
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