How to Build Better Balance
Balance is a fundamental aspect of our daily lives, often taken for granted until it begins to decline. For older adults, maintaining good balance is not just about preventing falls; it's a key factor in sustaining independence and enjoying life to the fullest. In the previous blog, we discussed the three main systems that contribute to our balance and what steps to take if our balance is off (read part 1 on the three balance systems if you missed it). Here in part 2, we will explore the importance of nurturing the three systems of balance: vision, vestibular, and proprioception. Additionally, we'll delve into the power of a holistic, multi-component exercise program that includes aerobic and strength training. Lastly, we’ll provide 4 simple principles to follow for effective balance training.
Exercises for the Three Systems of Balance
If you remember from part 1, balance is a complex interplay mostly between three critical systems. Figuring out which system(s) is impaired and choosing exercises that focus on strengthening that specific system will provide the best results. Below are examples of exercises that bias the different systems:
Vision: Our eyes provide essential information about our surroundings, helping us adjust our posture and movements accordingly. If you think vision is playing a role in your imbalance, the first step you should take is scheduling an appointment with your eye doctor. Often times, making a small change to your vision prescription can make a huge difference! To enhance your visual system, consider exercises like near-far focus and tracking objects while keeping your head still.
Near-Far Focus: Sit comfortably and hold your thumb close to your nose. Focus on your thumb, then shift your focus to an object in the distance. Alternate between your thumb and the distant object for a minute.
Tracking: Place an object on the ground and sit next to it. Without moving your head, follow the object's path with your eyes as you move it in different directions.
Vestibular System: Situated within the inner ear, the vestibular system helps us maintain equilibrium and spatial awareness. An important player for balance within the vestibular subsystem is the vestibulo-ocular reflex (VOR).The VOR is like a built-in camera stabilizer for our eyes. It helps our eyes stay focused on an object while our head is moving. Imagine trying to read a sign while you're in a car. Your VOR keeps your eyes steady on the sign, even when the car is bouncing or turning. It does this by quickly adjusting the direction your eyes are pointing based on signals from the inner ear's balance system, ensuring you can see clearly even when your head is in motion. Train and improve your vestibulo-ocular reflex with a simple head-turn exercise:
1. Sit in a comfortable chair or stand up straight.
2. Pick a small, stationary object, like a picture on the wall or a spot on the floor, to focus on.
3. Slowly turn your head from side to side while keeping your eyes locked on that object.
4. Start with gentle head movements, and then gradually increase the speed of your head turns.
Do this exercise for about 30 seconds to a minute at a time.
Proprioception: This is our body's internal GPS, enabling us to sense the position and movement of our limbs. Proprioceptive exercises involve balance challenges, like standing on one leg with your eyes closed or using balance boards. These activities enhance your body's spatial awareness and coordination. Try these exercises to enhance proprioception:
Single-Leg Stance with eyes closed: Stand on one leg, keeping your eyes open initially. Once you're comfortable, try it with your eyes closed. Hold for 30 seconds to a minute on each leg. If this is easy, try various surfaces!
Barefoot walking: walking without shoes allows your feet to make direct contact with the ground, forcing the small proprioception sensory organs to work. This can enhance your sense of balance and proprioception. Be sure to start on soft, safe surfaces and increase duration and different surfaces over time.
Holistic, Multi-Component Exercise Program
Contrary to common belief, improving balance isn't solely about balance-specific exercises. A holistic, multi-component exercise program is the most effective approach. This should encompass:
Aerobic Exercise: Engaging in activities like brisk walking, swimming, or cycling enhances cardiovascular health and overall endurance. These are crucial because they ensure you have the stamina for daily activities and can recover your balance when challenged. Aim for 150 minutes per week (~30 minutes per day, 5 days a week) of aerobic training.
Strength Training: Building muscle strength, especially in your legs and core, provides a solid foundation for balance. Incorporate functional exercises like squats, lunges, and planks into your routine. Strong muscles provide stability and support when your balance is tested. Aim for 30-45 minute sessions 3-4 days/week of progressive strength training.
The Simple 4 Principles of Effective Balance Training
Now that we know what kind of exercises go into an effective balance program, how do we put it all together? Follow these four principles to optimize your balance program.
Challenge yourself: follow the 70/30 rule: this refers to a 70% success rate and 30% failure rate while performing balance exercises. Failure simply meaning you have to take a step or use and external source to catch yourself from falling. If you find you have a 100% success rate, you need to increase the difficulty!
Be consistent- 10 minutes a day: Building a habit is crucial to long-term success. Try choosing a time each day that you can dedicate to balance training. Set a timer and stay focused until the time is up!
Have support available- but only as a safety net: It is important to train in a safe area in case you need help regaining your balance. Good examples would be practicing close to a kitchen counter or having a chair behind you. However, only use the support if you need to.
Incorporate aerobic and strength training in addition to balance training: As mentioned above, the evidence tells us that MULTICOMPONENT training can cut you risk of falling almost in half! That means it is also important to stay active in other ways, like strength training and aerobic training.
Building better balance is a necessity for maintaining independence and enjoying a high quality of life as you age. Understanding and nurturing the three systems of balance—vision, vestibular, and proprioception—is crucial. However, remember that the most effective approach is a holistic, multi-component exercise program that includes aerobic and strength training, in addition to balance training. Follow the four principles of difficulty, consistency, a safety net, and variability/multicomponent to yield the best results with your balance program so you can stay balanced and confident doing the activities you love, no matter your age!