Many worry that it may be too late to improve their balance or recover from an injury, but research and practical experience show otherwise. With consistent, targeted exercises, it is possible to enhance your balance, reduce your risk of falls, and gain confidence in your movements. Let’s explore the science behind balance training and how you can start improving your stability today.
Can You Really Improve Your Balance at Any Age?
It’s a common question: “Can I really improve my balance at my age?” The answer is a resounding YES! A recent study published in the Journal of Geriatric Physical Therapy demonstrated significant improvements in balance and confidence after just six weeks of a self-administered exercise program. Participants performed simple exercises three times a week for 16 minutes per session. By the end of the program, they showed statistically significant improvements in functional balance tests—proof that balance can improve with consistent effort, regardless of age or past injuries (Improved Balance Confidence and Stability for Elderly After 6 Weeks of a Multimodal Self-Administered Balance-Enhancing Exercise Program, 2022).
This study aligns with what we see in physical therapy: regular, focused exercises that strengthen key muscle groups and improve coordination can make a noticeable difference. The key is consistency and using the right techniques.
Listen to Dr. Dawn Thomas, PT, discuss this article in a recent Better Balance Better Life Community class (link to class below):
Why Balance Training Works
Balance is a complex skill that involves your muscles, joints, inner ear, and brain working together. As we age, changes in muscle strength, joint stability, and sensory systems can affect our balance. Physical therapists are trained to assess which factors may be impacting your balance. Fortunately, targeted exercises can counteract these changes by:
Strengthening Leg Muscles: Strong leg muscles provide a stable foundation for your trunk, helping you stay upright and recover quickly if you lose your balance.
Improving Coordination: Balance exercises train your body to respond efficiently to small shifts in position.
Increasing Confidence: Feeling stronger and more stable reduces fear of falling, which can itself contribute to better balance.
Simple Exercises to Get Started
Here are some balance exercises you can do at home using resistance bands. These exercises target key muscle groups in your legs and hips, which play a vital role in stability.
1. Three-Way Leg Raises
Purpose: Strengthen the quadriceps, hip abductors, and glutes.
How to Do It:
Place a resistance band around your feet.
Hold onto a sturdy surface for support.
Perform three movements:
Kick your leg forward, keeping the knee straight.
Kick your leg out to the side.
Kick your leg backward without leaning forward.
Repeat each movement 8-10 times per leg.
Tips: Maintain constant tension in the band and move slowly to avoid bouncing.
2. Standing March
Purpose: Strengthen hip flexors and improve coordination.
How to Do It:
Keep the resistance band around your feet.
Lift one knee as if marching, keeping your body upright.
Alternate legs, repeating 10-12 times per side.
Tips: Focus on slow, controlled movements to engage your muscles fully.
3. Hamstring Curls
Purpose: Strengthen the hamstrings and improve stability.
How to Do It:
Stand with one foot slightly behind you, keeping your toe on the ground.
Bend your knee to bring your heel toward your buttock.
Repeat 8-10 times per leg.
Tips: Avoid leaning forward and keep your thighs parallel.
Using Resistance Bands Effectively
Resistance bands are a versatile and effective tool for balance training. Here are some tips to get the most out of them:
Choose the Right Resistance: Start with a light band and progress as your strength improves. Aim to feel muscle fatigue by the 8th or 10th repetition.
Maintain Tension: Keep the band taut throughout the exercise to ensure your muscles stay engaged.
Focus on Form: Move slowly and avoid compensating with other parts of your body, such as leaning or using momentum.
Measuring Your Progress
In physical therapy, we use outcome measures like the Berg Balance Scale to assess balance improvements. This test evaluates various skills, such as standing on one leg and reaching forward. You can track your progress by noting improvements in these tasks over time. Remember, even small changes can make a big difference in your daily life.
Watch Dr. Dawn Thomas, PT, demonstrate these exercises in the Better Balance Better Life Community class (link to class below):
Take the First Step
Improving your balance is not only possible but also highly rewarding. By dedicating just a few minutes a day to targeted exercises, you can strengthen your body, boost your confidence, and reduce your risk of falls. Whether you’re recovering from an injury or simply looking to stay active, balance training is a powerful tool to help you achieve your goals.
Ready to start? Grab a resistance band, find a sturdy surface for support, and begin your journey to better balance today. Your future self will thank you!
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References
Improved Balance Confidence and Stability for Elderly After 6 Weeks of a Multimodal Self-Administered Balance-Enhancing Exercise Program. Journal of Geriatric Physical Therapy. 2022.
Sherrington, C., Tiedemann, A., Fairhall, N., et al. (2011). Exercise to prevent falls in older adults: An updated meta-analysis and best practice recommendations. British Journal of Sports Medicine, 45(12), 997-1003.
About the Authors
Dr. Dawn Thomas is a lover of all things movement and a doctor of physical therapy with over 30 years of experience, creates innovative programs for all walks of life, ranging from personalized care to group sessions and online education. Passionate about helping people stay active and independent, she specializes in fall prevention and balance training. Outside of work, you can find her hiking, swimming, adventure traveling, and inspiring her community to move at every age.
Dr. Melissa Tye is a board-certified neurologic doctor of physical therapy passionate about restoring movement and helping people achieve their wellness goals through the power of exercise and old fashioned determination. In addition to her work in physical therapy, Mel also works in healthcare marketing research, speaking directly with consumers to better understand them. Outside of work, Melissa stays busy with her 3 kids and husband, enjoying sports, trying new restaurants, and hiking local nature trails to model a healthy lifestyle.
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