Balance Loss in Seniors

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Learn about the factors contributing to BALANCE loss in the elderly and the importance of balance training for seniors.

When Should I Be Worried about Balance Problems

You might ask, why do people have to be concerned about balance issues as they age? Here are some reasons why:

• Muscle Loss (Sarcopenia): We naturally lose muscle mass and strength, particularly in the legs and core, which support balance.

• Joint Stiffness: Reduced flexibility, arthritis, and less joint fluidity make movement less stable.

• Vision Changes: Eyesight contributes to balance; aging eyes may impact depth perception and spatial awareness.

• Vestibular Decline: The inner ear system, key to balance, weakens over time.

• Neurological Slowdown: Slower nerve signaling can delay your body’s reactions to instability.

• Reduced Proprioception: The body’s ability to sense its position in space becomes less sharp.

Do all seniors need balance training? The simple answer:

Yes—every older adult benefits from balance work.

Even those who are active and strong can lose coordination over time.  It’s easier to maintain balance than rebuild it after a fall or injury.

I literally work on my balance every single day!

Ageing and Balance

Aging and developing balance issues is inevitably an issue. It’s just the process of getting older.

But, developing major balance and strength issues can be remediated. And, when we focus on better balance then here are some of the things that we’re working on!

• Preventing falls and fractures—the #1 cause of injury in older adults

• Boosting confidence in movement and independence

• Enhancing posture and coordination

• Being able to do the things we love—gardening, dancing, traveling, hiking

• Balance = longevity. It reflects total body coordination and resilience.

Loss of Balance

Loss of balance can happen instantaneously! Even when you’re being careful, you can have a quick trip or fall. 

So many issues can affect our balance like high or low blood pressure. 

Then there are areas or situations that might be more challenging to balance for those in their 50s+.

There are home and outdoor hazards.

Balance Training

Some of these hazards can be the most innocuous circumstances, for instance, in your home. 

• Loose Rugs & Mats: Tripping on area rugs is a common cause of falls.

• Cluttered Floors: Items like shoes, cords, or pet toys can become dangerous obstacles.

• Poor Lighting: Dim or uneven lighting makes it hard to see where you’re stepping.

• Slippery Bathroom Floors: Wet tile or tubs can be treacherous.

• Stairs Without Railings: Lack of support increases the risk of losing balance.

• Unstable Furniture: Grabbing onto wobbly tables or chairs for support can cause a fall.

Then you have the outdoor situations that might be culprits for balance issues and potential falls. Hey, these issues can even challenge the younger folks if they’re not careful. 

• Uneven Sidewalks or Driveways: Cracks, slopes, or uneven paving can trip up aging feet.

• Wet or Icy Surfaces: Rain, dew, or winter ice drastically increase slip risk.

• Loose Gravel or Grass: Natural surfaces can be unstable underfoot.

• Curbs & Steps: Poor depth perception can make misjudging heights more likely.

• Crowded Public Spaces: Bumping into others or moving quickly in crowds can throw off balance.

Balance Exercises for Seniors

Health related things can contribute to balance issues:

• Medication Side Effects: Dizziness, drowsiness, or drops in blood pressure.

• Low Blood Sugar or Dehydration: Can cause sudden dizziness or faintness.

• Inner Ear Disorders: Affect the vestibular system (which helps control balance).

• Neuropathy: Numb feet can make walking feel unstable.

• Vision Decline: Makes judging steps and depth more difficult.

Stability Exercises

Then there are those daily activites that we perform sometimes unconsciously that require great balance and stability and you probably don’t even connect the dots knowing that balance, strength and stability are all playing a huge role!

• Getting in and out of the tub or shower

• Reaching for items on high shelves or bending low

• Turning quickly (especially with dizziness or vision issues)

• Multitasking while walking (e.g., carrying groceries and looking around)

• Standing on one foot to put on pants or socks

• Navigating unfamiliar or dimly lit environments

• Wearing poor footwear (slippery soles, high heels, or unsupportive shoes)

At Home Balance Exercises

It’s obvious and predictable that balance loss in seniors is something that can’t be ignored. 

There are things that we can do to maintain our declining balance and strength. 

First of all, look at these things:

• Install grab bars in the bathroom

• Add nightlights in hallways

• Use non-slip mats in the kitchen and bathroom

• Keep walkways clear and well-lit

• Choose shoes with good grip and support

Balance Issues

Here are some simple things that I can do at home to improve my balance. These things, of course, are in addition to balance and strength training classes at my local YMCA and other activities like cycling, hiking, walking and more. 

• Stand on One Foot: Start with 10 seconds per leg, near a wall or counter.

• Heel-to-Toe Walk: Walk in a straight line, touching heel to toe with each step.

• Sit-to-Stand: Practice standing from a chair without using hands.

• March in Place: Slowly lift knees while standing, focusing on posture and control.

• Tai Chi or Yoga Poses: Gentle, flowing movements improve mind-body awareness and strength.

• Balance Pad or Pillow Practice: Stand on an unstable surface (with support nearby) to challenge stabilizer muscles.

Check out my AMAZON STOREFRONT for some of the equipment I use at home!