Can You Improve Your Balance by Walking?
Can You Improve Your Balance by Walking?
Balance is a critical part of our daily life. But it’s definitely something we often take for granted—until we lose it.
Good balance plays an integral role in everything from simple tasks such as walking and standing to more complex activities like playing soccer and lifting weights. It’s the invisible thread that ties all our movements together, helping us navigate our environment while keeping stable.
It determines how well your body responds to movement, adjusts to changes in walking surfaces, and recovers from trips or stumbles.
Poor balance increases your risk of falls, regardless of age. Falls are the leading cause of fatal and non-fatal injuries for older Americans, according to the National Council on Aging. And for younger individuals, a lack of balance can lead to sports injuries and impact overall physical performance.
Improving your balance is an important way to help maintain good health and longevity, active aging, and an enjoyable life. And walking is one of the easiest ways to improve or maintain your balance as you age.
Walking can reduce the effects of aging
In our 50s and 60s, we may notice that our bodies feel a little less stable. Gradual changes —such as loss of muscle mass, lack of flexibility, slower reflexes, and worsening eyesight — can affect our sense of balance. Certain medical conditions and medications can have an impact as well.
Walking can build confidence
Regular walking gives you an opportunity to build up speed and distance as you grow stronger. That strength also improves confidence in your ability to walk without falling. Since the fear of falling, with or without an actual previous fall, can lead to physical inactivity, that extra boost of confidence can ensure you remain physically active and reduce your risk of many lifestyle-related diseases. Research has also found that fear of falling per se may increase the risk of a future fall.
It’s easier than you think to get those steps in
A good walking plan should be designed to boost your physical activity without risk. Focus on how long you walk, not how far you walk. If you normally use a cane or walker, be sure you continue to do so. As you feel stronger and more comfortable, you can gradually add more minutes to your walks.
If you already exercise, start with a walking plan that best matches your current routine and build from there. If the plan seems too easy, add time, distance, or hills. Aim for at least 150 minutes of walking per week, but don’t hesitate to add more if you feel comfortable.
Get started with DOC Orthopaedics
If you’re not sure where to start – or if walking or balance is already an issue for you – consider talking with an orthopaedist or physical therapist for modifications or suggested options.
Since 1972, the specialists at DOC Orthopaedics have been committed to providing exceptional orthopaedic care through innovative techniques, quality services, patient communication and education. With specialties ranging from general orthopaedics and physical therapy to sports medicine and more, the doctors at DOC Orthopaedics and Sports Medicine can provide local expert guidance to avoid injury, as well as any necessary care for any orthopaedic disorder or injury. Schedule a consultation with our knowledgeable team today by clicking here.