Balance Archive

The bear crawl is a body-weight exercise that consists of moving along the ground using only the hands and feet. The move is a fun way to strengthen core muscles and improve mobility, coordination, and balance.

As people get older, they may get clumsier because of multiple factors such as declining hearing and vision, loss of muscle, balance issues, and chronic health conditions. Addressing these issues can help people avoid injury from falls and other accidents.

Wooziness is often just a passing episode of lightheadedness. But it might signal something very serious, such as a stroke or heart attack. When wooziness occurs, one should sit or lie down for a few minutes, rest, and have a drink of water or juice. If wooziness eases, it's best to report the episode to your doctor. If lightheadedness hasn't improved or if it's accompanied by other symptoms, such as chest pain, trouble speaking, or weakness or numbness on one side of the body, call 911 immediately.

People often don't realize they are at high risk for falling until after they've taken a tumble. Studies have shown that maintaining optimal core and postural strength, good balance, and flexibility in the calves and hips are the best ways to prevent falls. At-home tests can help highlight weaknesses in these three areas that can then be addressed with a personal trainer or physical therapist.

Putting on your socks and shoes while standing on one leg is a way to evaluate your mobility, balance, core strength, flexibility, and stability.

Setting health goals can help people in their 50s avoid developing a chronic condition that can hamper healthy aging. Goals can include improving balance through various exercises; learning a new skill to improve brain sharpness; seeking age-appropriate cancer screenings, such as for colorectal, cervical, and breast cancers; prioritizing bone health by boosting calcium and vitamin D intake and weight-bearing exercise; maintaining muscle strength through strength and resistance training; and paying closer attention to diet.

Bouts of dizziness can be unsettling sensations that may last only a few seconds or linger for several minutes or even longer. Episodes may be isolated or recurrent. Many people have a difficult time articulating what they experience when they say they feel dizzy, because the term encompasses a range of sensations like lightheadedness, wooziness, unsteadiness, or spinning. To help identify the cause, people should first consider whether they are experiencing primarily lightheadedness or vertigo.

If it's hard to fit balance training into a busy schedule, it might be easier to just do a one-minute balance exercise at different points in the day. Those points might occur during TV watching, cooking, or toothbrushing. Ideas for simple balance exercises include standing on one leg, heel raises, or sit-to-stands-going from a sitting to a standing position, arms crossed, then returning to a sitting position and repeating the process. It's best to stand near a counter or chair for support.