Certain conditions, such as diabetes, heart disease, stroke, or problems with your vision, thyroid, nerves, or blood vessels can cause dizziness and other balance problems.
Researchers have found that balance begins to decline in midlife, starting at about age 50. In one recent study, adults in their 30s and 40s could stand on one foot for a minute or more. At age 50, the time decreased to 45 seconds. At 70, study participants managed 28 seconds.
Balance retraining therapy includes hand-eye coordination exercises, motion exercises as well as other flexibility exercises that focus on improving balance through training and regular exercise. Other than physical therapy, medical management is also a preferred way to control and limit balance disorders in seniors.
By exercising, you can improve your balance and your strength, so you can stand tall and feel more confident when walking. Read on to find 14 exercises seniors can do to improve their balance. It's best to start off with a simple balance exercise for seniors.
How Common Are Falls? Balance problems become more common with age. In adults over age 65, balance problems are linked to falls. One-third of adults in this age group and over half of people over the age of 75 years fall each year.
About 15 percent of American adults (33 million) had a balance or dizziness problem in 2008. Balance disorders can be caused by certain health conditions, medications, or a problem in the inner ear or the brain. A balance disorder can profoundly affect daily activities and cause psychological and emotional hardship.
A combination of activities such as walking, strength training, and specific workouts can improve balance and prevent falls, especially in older adults. Walking helps build lower-body strength, an important element of good balance.
Or, stand up from a seated position without using your hands. Or try walking in a line, heel to toe, for a short distance. You can also try tai chi — a form of movement training that may improve balance and stability and reduce the incidence of falls.
Some types of balance disorders get better on their own. For others, symptoms may come and go or continue for weeks, months, or longer. Depending on the cause, medicine or surgery may help some children. Physical therapy and balance training can help kids manage their symptoms.
Researchers found that people who couldn't stand on one foot were nearly twice as likely to die in the next 10 years. For older adults, being able to balance briefly on one foot may predict how long they'll live.
Vitamin D may improve muscle strength and function, as well as balance due to the improved strength.
Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.
Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
Many experts agree that the recommended steps per day for seniors is 7,000-10,000. People who live with a disability or chronic illness can still benefit from an active lifestyle, and depending on individual abilities may strive for 5,500 steps per day.
Peripheral nerves
The nerves outside of your brain and spinal cord can become damaged, which is called peripheral neuropathy. Weakness, numbness, pain and balance issues can be caused by peripheral neuropathy because it makes it difficult to determine where your body is relative to other objects or the ground.
Vitamin B12deficiency symptoms may include: strange sensations, numbness, or tingling in the hands, legs, or feet. difficulty walking (staggering, balance problems)
The most common causes of imbalance without dizziness are related to dysfunction of the muscles, joints and peripheral nerves (proprioceptive system), or the central nervous system (brain). People with bilateral vestibulopathy have balance issues but no dizziness if the damage affects both ears at the same time.