Good balance is essential for maintaining independence as people age. Activities like showering, grocery shopping, and getting dressed all require good balance, and a lack of it can lead to dangerous falls. In the United States, about 3 million older adults seek medical help for fall-related injuries every year, according to the Centers for Disease Control. However, experts argue that falling is not inevitable as people grow older. Roopa Anmolsingh, a geriatrician, explains that individuals can control how they fall or even prevent falling altogether by paying attention to their balance early on. Experts recommend people over 50 start considering their balance and consult a doctor if they feel unsteady.

To assess balance, individuals can perform simple at-home tests. One test involves standing next to a wall for support and raising one leg. If a person can balance on each leg for 10 seconds, their balance is generally fine. If not, they may need to consult a physical therapist. A more advanced test, known as the “timed up and go” (TUG) test, measures the time it takes to stand, walk 10 feet, and sit down again. A time longer than 15 seconds suggests a high risk of falling. Regular physical activity is crucial to maintaining balance. Exercises like Tai Chi and yoga, which involve controlled movements, are particularly beneficial. Strengthening exercises, such as leg lifts and balance practices, should be done consistently to train both muscles and the brain, improving reaction times in everyday situations.