Balance

Photo by Sebastian Voortman

Why is the ability to balance important?

• reduces injury risk as there is a smaller chance of falling

• maintain independent mobility at home and in the community

What can affect balance?

• poor awareness of joints in space

• poor reaction time

• weak muscles

• inner ear disorders - vertigo, etc.

• visual impairments - cataracts, diabetic retinopathy, glaucoma, etc.

• previous injury to lower limb(s)

What happens when someone has poor balance?

• they can begin to avoid challenging surfaces - grass, stairs, gravel, hills, etc.

• they can begin to furniture cruise or use home fixtures not meant to assist in balance for balance assistance

• higher risk of falls and thus higher chance for potential injury

Recommendations for training balance;

• Canada’s activity guidelines recommend beginning to participate in balance training at the age of 65 and over.

• try the following in the order provided. If you can’t achieve one of the steps then you likely need to practice in that stage before moving on to the next stage. It’s important to challenge balance safely.

  • sitting balance (30s-2min)

    • sitting with feet flat on the floor, bottom all the way back in the chair, and back supported by the backrest

    • sitting with feet flat on the floor, bottom halfway back in the chair, sit up straight

    • sitting with feet flat on the floor, bottom halfway back in the chair, sit up straight - sit on a thin cushion OR place feet on a thin cushion

    • sitting with feet flat on the floor, bottom halfway back in the chair, sit up straight - sit on a thin cushion AND place feet on a thin cushion

  • standing balance (15s-1min)

    • standing in front of a firm surface such as a kitchen counter, hover your hands over the counter and stand with feet hip-width apart and eyes OPEN

    • standing in front of a firm surface such as a kitchen counter, hover your hands over the counter and stand with feet great toes & heels touching (narrow stance) and eyes OPEN

    • standing in front of a firm surface such as a kitchen counter, hover your hands over the counter and stand with feet heel-to-toe (tandem stance) and eyes OPEN, switch which foot is in front

    • standing in front of a firm surface such as a kitchen counter, hover your hands over the counter and stand on one foot (single leg stance) and eyes OPEN, switch sides

    • for each type of stance, make it more challenging by closing your eyes, or standing on a softer surface such as a thin pillow or rug

      • don’t add a pillow/rug to single leg stance at home unless specifically directed by a healthcare professional

  • dynamic balance

    • sit to stand (try not to use hands for help)

    • sitting/standing blind spot check

    • turn in a circle (360 degrees each way)

    • walking on uneven surfaces

    • pick something up from the ground in front of you

    • stand with your arm up at 90 degrees, stretch out your fingers and reach forward as far as you can.

    • walk some stairs

• if you have significant balance concerns, please visit a doctor, occupational therapist, or physiotherapist for assistance.