By MONIQUE KOERNER
Cottonwood Extension District
As people grow older, maintaining physical health becomes increasingly vital and not just for longevity, but for quality of life. One often-overlooked aspect of health in the aging population or even younger populations that are sedentary due to lifestyle or injury is balance.
Experts are now emphasizing the importance of balance exercises as a key part of healthy aging, helping prevent falls, preserve independence and improve overall well-being.
According to the World Health Organization, falls are the second leading cause of accidental injury deaths worldwide. Among older adults, the risk is especially high. In the United States alone, one in four adults over age 65 falls each year, resulting in over three million emergency room visits.
Balance naturally declines with age due to changes in vision, muscle strength, joint flexibility, and even cognitive function. But the good news is balance can be trained, just like strength or endurance.
Maintaining good balance isn’t just about avoiding falls. It’s essential for everyday tasks like walking, bending, climbing stairs, or even reaching into a cabinet. When balance begins to deteriorate, so does confidence. Many older adults start to restrict their activities for fear of falling, which can lead to a sedentary lifestyle, muscle atrophy, and social isolation.
Loss of balance reduces mobility and independence, which then impacts mental health.
Simple exercises such as standing on one leg, walking heel-to-toe, or practicing tai chi can dramatically improve stability over time. Physical therapists often recommend incorporating balance practice into daily routines. An example would be brushing your teeth while standing on one leg or putting on socks or shoes while standing on one leg.
This topic discussion would not be complete without touching on other factors such as nutrition, seeing your healthcare provider, and proper footwear.
Eating healthy foods and including many nutrient rich foods in your diet can affect mental and physical health. Prioritize whole foods, foods with no food labels, or foods with only a few ingredients. A visit to your healthcare provider can manage changes in your eyes, medications, and balance assessments. Finally, wearing proper footwear can help with any foot conditions or prevent future problems.
Prevention can be the key to not just longevity but longevity with quality of life. Balance training is a small investment that pays enormous dividends to help preserve independence and dignity.
K-State is committed to the well-being of our communities by offering programs around nutrition and health topics. Some of our most popular programs include Stay Strong, Stay Health, Walk with Ease, Walk Kansas, and Med Instead of Meds. Contact our office for more information.
Monique Koerner is the Family and Community Wellness Agent with K-State Extension – Cottonwood District. You may reach her at: 785-628-9430 or [email protected].