“Falls cause around 210,000 emergency hospital admissions among people aged 65 and over in England every year (OHID, 2022/23), and roughly 146,700 of those are people aged 80 and over. For the 30.1% of over-65s who live alone, the deciding factor is often not the fall but how long they lie undiscovered”. – Office for Health Improvement and Disparities
When I was in my early teens a friend and I attended Circus Skills classes … “Equilibristics” describes the balancing techniques required to reach any level of success in activities such as juggling, tightrope walking, or riding a unicycle.
Later, when training to become a PT and instructing classes and Nordic Walking groups, I realised how important balance is in improving and maintaining good health and long-term well being for all ages.
I think it is fair to say that most of us have experienced the odd “wobble” when we’re negotiating stairs, uneven pavements or putting on shoes in a hurry! A good sense of balance can do wonders for your confidence and safety in various situations, particularly as we get older. The better your balance, the less risk there is of you falling and sustaining injury. Of course, anyone of any age can suffer falls, but in the 65 years and older age group falls are the main cause of injury. And injuries at that age have a far more severe impact than they do in younger people and can include broken bones, internal bleeding and even brain damage.
Research has also found that improving and maintaining your balance throughout your life assists in underpinning physical activity and aiding dexterity and mobility – so the earlier you start, the better.
The ability to balance declines gradually with age but, if you don’t keep active, the deterioration can accelerate.
Balance is not just essential for being able to perform everyday tasks such as rising from chairs, climbing the stairs, getting out of bed etc. but also absolutely key requirements if physical activities such as sports, dancing, walking are on your agenda. All these benefits are so important to lifelong quality of life and maintaining independence.
When I am working on balance issues for clients I am seeking to help them develop their “proprioception” which is the body’s ability to sense its own position and movements in space. It allows the brain to know where the body is without relying on visual input, which is essential for balance and coordination. Exercises such as lunges, single leg deadlifts, pistol squat variants, bird-dogs and step-ups all encourage coordination, balance and control.
Research and acknowledgements
www.bupa.co.uk
