• Back to Blog
• • Share

How to Cope with Balance Problems

Is Your Balance Good or Poor?

According to the Centers for Disease Control and Prevention, falls are the leading cause of injury in adults 65 and older. This is often due to difficulty with balance or a balance disorder. 

Good balance means controlling your body position, whether sitting still or walking. Proper balance helps you walk, get up from chairs, keep from bumping into things, climb stairs, walk on uneven ground, and bend over–all without falling. Good balance helps you stay independent, go where you want, and maintain the lifestyle you enjoy.

Signals from the ear activate the vestibular system. The ear sends information to muscles, joints, eyes, and other organs so that you understand the position of your body relative to the space around it. This creates a sense of balance.

When the brain gets conflicting messages, a person’s balance gets compromised. Sometimes there are easy fixes and explanations, but sometimes loss of balance results from medical issues.

What Causes Balance Issues?

Different factors can cause balance issues.

• Medical conditions
  • Benign Paroxysmal Positional Vertigo (BPPV) – a disorder of the inner ear
  • Infection of the inner ear
  • Swelling due to a viral or bacterial upper respiratory infections
  • High or low blood pressure
  • Poor circulation
  • Stroke
  • Interactions of medications taken together
  • Head injuries
  • Arthritis
  • Nerve damage
  • Dementia
• Joint and muscle problems
  • Loss of cartilage in knee or hips
  • Weakened muscles around joints
  • Weak core muscles
• Alcohol or drug abuse

What are Some Signs You May Have Balance Problems?

If you often experience any of the signs below, contact your healthcare provider for guidance. He or she can rule out medical issues and help you find the help you need.

1. Stumbling frequently
2. Struggling to stand up without help
3. Unsteadiness
4. Lightheadedness or feeling faint
5. Vertigo, dizziness
6. Confusion or anxiety
7. Staggering or change in gait
8. Blurry vision
9. Nausea
10. Falling or feeling like you may fall

What To Do If You Notice Signs of a Balance Disorder

First, don’t panic and assume the worst. It is common for people of all ages to lose their balance occasionally, and it is even more common in older adults. Consult your physician to rule out any serious conditions.

An inactive lifestyle can significantly contribute to seniors’ health concerns, including balance problems. You may regain or improve your balance by supporting healthy lifestyle changes such as lowering sodium intake, avoiding alcohol consumption, staying hydrated, regulating blood pressure, and losing weight (although never easy to do, losing weight can benefit your balance).

There are things you can do to make your living area more secure and to keep you from falling. 

• First, keep your area neat and remove obstacles you could bump into. Stepping on doorway thresholds, uneven floor surfaces, or rugs can throw your balance off.
• Try standing slowly with some support if necessary. 
• Installing grab bars near toilets and in showers and using a shower chair can be helpful. 
• Arrange your furniture with a clear path around your room. Remove or put anti-slip tape on throw rugs. 
• Keep items you need nearby to avoid straining as you reach
• Keep your area well-lit (seeing better will help you move around more safely)
• Use a sturdy handrail on stairs or avoid stairs if possible. 
• Wear shoes with good tread. 
• Last, watch out for pets that may dart in front of you or lay across your path.

If none of these actions helps, you may need an assistive device such as a cane or a walker. These implements can distinguish between being mobile and staying in a chair. There are many types of devices, and your physician can help you find them. You may also ask your physician about physical or occupational therapy to help you regain a good balance.

Exercise Can Help

Unfortunately, exercise can’t always reverse balance problems in seniors, especially those caused by inner ear issues. However, it can help strengthen older adults’ muscles and improve nerve signals that regulate balance. Over time, routine balance exercises build strength and nerve connections, leading to better balance. 

These low-impact workouts can particularly help improve balance by strengthening leg muscles and maintaining bone density:

Calf Raises

1. Hold the back of a chair
2. Lift the heels, raising as high as possible on your toes
3. Return heels to the floor
4. Repeat ten times

Straight Leg Raises

1. Lie down with the lower back contacting a firm surface. Try using a yoga mat.
2. Bend one knee to about 90 degrees, keeping the other leg straight
3. Lift the straight leg to about the level of the other bent knee
4. Lower the straight leg
5. Repeat ten times, then switch legs and repeat

Single Leg Stand

1. Stand next to a chair, but only touch the chair if needed
2. Lift one leg to stand on one foot
3. Hold for 10 seconds and return the foot to the floor
4. Repeat ten times, and then do the same with the other leg

Other exercises promote balance in seniors, such as walking heel-to-toe or doing Tai chi, yoga, and Pilates. Avoid practising these exercises alone if you have serious balance problems.

Now You Know!!

Sometimes just getting information and good advice can help you stop worrying about your balance issues and start finding remedies and solutions. Remember to consult your healthcare professional first. Better balance is within reach if you are willing to take the actions that will help you achieve it.

• Share