How’s Your Balance?
NOT a Normal Part of Aging
Falls are the leading cause of injury for adults ages 65 years and older. (source).
One in four adults over 65 report falling each year—that’s more than 14 million falls in the U.S. alone!
However, most of these falls can be prevented.In fact, falls are NOT a normal part of aging.
A fall happens when you lack the balance, strength and reflexes to correct the position of your body in the moment you get off balance…and you go down. 😣
But, each of these things can be trained and developed, so falls don’t happen to you
Why This Matters
A single fall can lead to broken bones, hospital stays, or even long-term disability. (source) But when you start working on your balance and strength now, you can stay strong, steady, and independent for years to come.
FITNESS SIMPLIFIED
Prevent falls by training your balance!
To stay steady and strong, you need to master both types of balance.
Fitness Tip to Prevent Falls
Master both static and dynamic balance
The two types of balance are:
Static balance is holding your body steady in one place—like standing on one foot. Your toes grip the floor, and your ankle, shin, and hip muscles work to keep you upright.
✔️ Try this to improve your static balance: Practice standing on one foot with your other knee up & firmly exhale (keeps core engaged)
Now, what’s “dynamic” balance?
Dynamic balance is balancing *while in motion—*maintaining control and stability while you move.
This is the type of balance that matters most in real life!
You could be a master at standing on one foot for 5 straight minutes, but if you don’t have the control and stability to move your body while standing on one foot, you’ll still be at a really high risk of falling.
Here is a fun drill to practice that helps improve your dynamic balance.
Single Leg Grabs for Balance
- Place a few small objects around you on the floor (like books, towels, or cups).
- Balance on one leg as you carefully bend over to pick up the object, making sure to stand all the way up straight at the top.
- Need support? Lightly set your “non-balancing” toe down anytime as a little kickstand.
Extra tip: If your balance right now is awful and you’re super wobbly, do these moves next to a wall or holding on to a chair. With consistent practice, you’ll get so much better!
Did You Know...
- Balance isn’t the only key to preventing falls. Training your coordination, strength, and power are also extremely valuable for lowering your risk of falling.
- Having a stronger core translates to a lower fall risk. When your trunk is strong and stable, you can more easily control your center of gravity. (Try this free core training program!)
- Practicing barefoot helps! Spreading your toes and gripping the floor gives you more control during balance exercises.
NUTRITION SIMPLIFIED
Consistently fueling your body with nutrient-rich foods makes your bones, muscles, tendons, and soft tissues stronger.
So if you ever do take a fall (God forbid), you’re far less likely to suffer a serious injury.
Nutrition Tip of the Week
Include Calcium and Vitamin D
Along with protein and plenty of produce, calcium and vitamin D are key players for bone and tissue health.
• Calcium helps build strong bones and heal soft tissues.
• Vitamin D helps your body absorb and use that calcium.
The powerhouse combo of Calcium and Vitamin D can be found in egg yolks, fish, dairy products like yogurt and cottage cheese, and dark green leafy vegetables like kale and broccoli.
To keep it simple:If you eat fish once or twice a week, eat yogurt or cottage cheese on a regular basis, and have a salad every day, you’re probably doing great!
Looking for an easy way to pack in these “musculoskeletal”-boosting nutrients?
Try this easy Calcium+Vitamin D-filled casserole.
Spinach Sausage Breakfast Casserole
More ideas for Calcium + Vitamin D combo:
- Sardine avocado toast sprinkled with lemon and sea salt
- Roasted salmon with kale salad
- Cottage cheese with diced peaches & pecans (a favorite of mine lately!)
MINDSET SIMPLIFIED
The Balanced Approach to Balance
Spending a couple of minutes a day on balance might feel small or even frustrating.
But one day, whether it’s next week or a year from now, you’ll be so glad you did.
The key to mastering balance is holding both truths at once:
• Balance work is urgent and necessary. You need it today and every day going forward.
• Results may take time. Patience is part of the process.
And in the end, this daily practice could be the difference between a quick “whoops” and a ride in the ambulance.
Mindset Tip to Prevent Falls
Balance the urgency of action with the patience for results.
THE TAKEAWAY
Preventing falls is about building balance, strength, AND coordination into your daily life. With simple exercises, smart nutrition, and a patient mindset, you can stay steady, confident, and independent for years to come. Start small today, and your future self will thank you.
- Master both static and dynamic balance
- Include Calcium and Vitamin D
- Balance the urgency of action with the patience for results
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 339. Balance Training? Avoid these mistakes
Ep 297: The Step By Step Strategy to Improve Your Balance
Ep 294. Easy Ways to Improve Your BALANCE & Prevent Falls
SPECIAL RESOURCE
Here are some more tips to improve your balance and increase your stability. In one quick video, you’ll learn some strategies to feel more confident in your everyday life!
Simple Tips For Better Balance
Until next week... Be strong
