Falling hurts. Improve your balance.

Whether you are 12 or 70, falling tends to hurt. Well, not the falling part, but the sudden stop does. According to the Mayo Clinic, once you turn 65, your risk of falling and getting injured, even seriously injured, goes way up.  

On the bright side, there are things you can do to maintain and keep your balance at nearly any age. So don’t wait until you fall or become unsteady. Start today to maintain your balance, keep your health and avoid those bumps, bruises and broken bones that usually accompany falling.  

The first step is to understand why your balance is shaky. It could be from aging, muscle loss, chronic disease or medication. Certain exercises can usually help most of these problems. If medication is causing the problem, talk to your doctor for recommendations on staying safe.  

An article on the Harvard Health website states walking, biking and climbing stairs will strengthen muscles in the lower body, which is a good start to improving balance. The same article also recommends frequent stretching, Yoga and Tai chi.  

A different article on Harvard Health recommends simple exercises you can do at home to improve your balance. The suggestions include crossing your arms over your body while sitting in a sturdy chair and rising without using your arms until standing. Then, sit without using your arms and repeat five to 10 times. The article states this exercise will strengthen your leg and abdominal muscles while helping you practice keeping most of your weight over your feet. One of the best parts of this exercise is that you can do it almost anywhere in a minute or two, including at work or while watching TV.  

There are also other exercises you can do to keep and maintain your balance referenced on the Harvard Health website.  

If you are concerned about falling now, please talk to your doctor before starting any new exercises. They may advise you to work with a physical therapist or take a free class in your area to get started.