Balance is one of the senses that we often take for granted — until we lose it.
In our 50s and 60s, we may notice that our bodies feel less stable. Gradual changes linked to growing older — such as loss of muscle mass, lack of flexibility, slower reflexes, worsening eyesight, and even certain medical conditions and medications — can affect our sense of balance.
Poor balance often leads to falls, which can cause head injuries and other disabling injuries. Hip fractures, in particular, can lead to serious health complications and threaten independence.
How walking can help balance
The good news is that you can improve your balance with simple, everyday activities. Walking, for example, is an excellent way to build lower-body strength — a key component of maintaining good balance.
Not only is walking a safe and accessible exercise for most people, but it also contributes to your aerobic activity goals while helping you stay steady on your feet.
How to get started with walking
- A well-designed walking plan should safely and gradually increase your physical activity, focusing more on minutes than miles.
- If you’re new to exercise, start slow and steady. Use a cane or walker if needed, and as you build strength and confidence, gradually add more minutes to your walks.
- If you’re already active, choose a walking plan that aligns with your current fitness level and adjust as needed. If it feels too easy, challenge yourself by increasing your time, distance, or incorporating hills. Aim for at least 150 minutes of walking per week.
- For those who find walking especially challenging due to health issues, consulting with a physiatrist or physical therapist can help you explore alternative options.
Resource: Havard Health Publishing Havard Medical School https://www.health.harvard.edu/staying-healthy/walking-the-right-way-improves-your-balance