Types of balance

Balance, along with strength, power, and flexibility, is a functional pillar for successful aging. Unfortunately, challenges with balance can lead to falls, fractures, brain bleeds, and other conditions that make successful aging more difficult. Before we discuss balance in more detail, here is a startling statistic: 1 in 4 people 65+ will fall at least once in a year (Reference 1), and falls are the number 1 cause of fatal and non-fatal injuries for older adults (Reference 2).

Because so many older adults we know fall each year, many people think that falls are normal part of aging. Let me state clearly: falls are not normal. Falls are common because they happen to so many people, but falls should not be something we expect as we age. Let’s talk about balance.

Balance = Center of Mass + Base of Support

In its simplest terms, balance is our ability to keep our center of mass inside of our base of support. When standing still with our arms at our side, our center of mass is in the center of our body, just above our belly button. If we raise our arms overhead, our center of mass would move up our bodies closer to our chest. If bend down to tie our shoe, our center of mass moved down nearer to the ground. Our base of support is formed by any part of our body that’s contacting a stable surface. If we’re standing on the ground with our feet together, we have a narrow base of support. If we stand with our feet wide apart and have both hands on a counter, we have a very wide base of support. Our ability to keep our center of mass within our base of support is what keeps us from falling. To keep our balance when moving, we need to do things to either move our center of mass or do things move our base of support.

Types of Balance: Steady State, Anticipatory, Reactive

Not all balance is created equal. Tasks like standing and brushing our teeth, leaning to clean ourselves after we use the restroom, or regaining stability after we catch our foot on a step require different types of balance to stay steady.

Steady state balance is the ability to maintain our balance under stable when standing fairly still. It’s our ability to keep our center of mass within our base of support when not moving. Brushing our teeth, cutting an onion, and posing for a picture all require steady state balance. If we have a strong base of support, we will be able to keep our center of mass stable. If we have a weak base of support, it may be difficult to keep our center of mass stable and a fall could occur, even when standing still.

Anticipatory balance is our bodies ability to control our center of mass during a planned movement. When we clean ourselves after toileting, how do we know just the right amount to lean over? When we bend over to pick something off the ground, why don’t we fall forward? When we carry multiple grocery bags in one hand, why don’t we fall over to that side? Because of our anticipatory balance. If we are sedentary for long periods of time and don’t move, our bodies are less able to use anticipatory balance and we can be at greater risk for falls.  

Reactive balance is our bodies ability to regain balance after an unexpected or unplanned change to our center of mass or base of support. Our bodies can automatically respond to a stiff gust of wind that hits our back, if we slip on the ice, or if our dog tries to run away after a squirrel when we’re holding it’s leash. Reactive balance is like a reflex, and it happens automatically. If we lack power, or the ability to move quickly, our body will be less able to respond to losses of balance and our fall risk will increase.

How to Improve Balance

Unfortunately, many people think once they experience a fall, they will continue to fall the rest of their lives. This may be true…. unless you do something about it and begin to train all types of balance. The good news is that all types of balance can be trained and improved! Working on our balance requires more than trying to stand on one leg when brushing your teeth. We need to move in ways that mimic our day to day lives and challenge our balance and do it safely. At Age On, all group and individual classes are designed to improve your steady state, anticipatory, and reactive balance in ways that are safe.

Try a free class anytime, and start to improve your balance with Age On!

References:

1: Centers for Disease Control and Prevention. Older Adult Falls Data. https://www.cdc.gov/falls/data-research/index.html

2: Centers for Disease Control and Prevention. About Older Adult Fall Prevention. https://www.cdc.gov/falls/about/