The Systems the Control our Balance
As we age, balance becomes increasingly crucial. Simple daily activities like walking, reaching, or standing can become challenging if our sense of balance deteriorates. Although age-related changes occur that affect balance, I want to be clear that imbalance and falls are NOT a normal part of aging. It may be common, but not normal. Unsteadiness/imbalance is something that can be addressed and usually improved once the source of the problem is identified!
Understanding the three critical systems responsible for maintaining balance, namely proprioception, vestibular, and vision, along with the role of strong muscles, is a great start. Keeping these systems in-check can help us stay steady on our feet and continue to lead active, independent lives.
1. Proprioception: The Body's Internal Awareness
Proprioception is the body's ability to sense the position, movement, and orientation of its various parts. This essential sense is possible thanks to specialized nerve receptors called proprioceptors, which are present in muscles, tendons, and joints. Through constant feedback, these receptors send signals to the brain, allowing it to create a mental map of our body's position in space. A good example of proprioceptors at work is when we walk on uneven surface. We can adjust our position based on the pressure we feel underneath our feet.
The proprioceptive system may weaken due to age-related changes, reduced physical activity, or even certain medical conditions. However, regular exercise, balance training, and incorporating activities that challenge our proprioception can help maintain and even improve this crucial system.
2. Vestibular System: Maintaining Equilibrium
The vestibular system, located in the inner ear, plays a key role in maintaining equilibrium and spatial orientation. Tiny fluid-filled canals and sensory hair cells within the vestibular system respond to movements of the head, providing information about balance and motion. This enables us to keep our balance while walking, turning, or even just tilting our heads.
As we age, the vestibular system can gradually decline, leading to balance issues and an increased risk of falls. Problems with the vestibular system can arise resulting in vertigo, dizziness, or general feelings of disequilibrium or unsteadiness that may be difficult to explain. To keep the vestibular system in good shape, activities that involve head movements can be beneficial.
3. Vision: The Eyes as Balance Guides
Our vision complements the information provided by proprioception and the vestibular system, helping us make sense of the world around us. By processing visual cues from the environment, our brain adjusts the body's position and posture accordingly. Clear vision allows us to navigate obstacles and uneven terrain with ease.
For older adults, changes in vision due to age-related conditions like cataracts or macular degeneration can impact balance. Don’t let this be the culprit of poor balance- it can be an easier fix than the other systems! Yearly eye check-ups and wearing the correct prescription glasses can significantly improve visual input and contribute to overall balance.
4. Strong Muscles: The Foundation of Balance
Beyond the sensory systems, strong muscles play a fundamental role in maintaining balance, especially as we age. Muscle strength provides stability and support to the joints, allowing for controlled movements and better posture. Moreover, strong muscles help react quickly to sudden balance challenges, reducing the likelihood of falls.
To promote muscle strength, engaging in regular strength training exercises becomes crucial. Activities like resistance training help maintain muscle mass and enhance balance.
So what do I do if my balance is off??
How is your balance compared to one year ago? If you notice changes including feelings of unsteadiness, fear of falling, or more stumbles, it might be time to take a closer look at your balance.
Talk to your physician. Why? Your physician can perform a base-level exam and also rule out any major medical concerns or causes related to your imbalance. They can also take a closer look at your medications and make changes if necessary. The number one side effect of medication is dizziness.
See a Doctor of Physical Therapy specializing in balance. These PTs possess the expertise and experience to assess and address the specific underlying causes of the balance problems. They can design personalized exercise programs and interventions that target the individual's proprioceptive, vestibular, and visual systems, as well as work on improving muscle strength and coordination.
Don’t wait until it’s too late! Don’t wait until you have fallen multiple times or have been injured from a fall. Early detection is key to address the problem proactively for increased confidence, and a better chance of maintaining an active and independent lifestyle as you age.
Thanks for reading and stay tuned for part two where we delve deeper into strategies and techniques to build better balance!