Good balance plays a key role in our physical fitness, helping us to maintain stability and prevent falls.
When we consider physical fitness, many of us think about a body that’s able to exercise, workout, or play sports. But oftentimes, we overlook the importance of balance. Good balance plays a key role in our physical fitness, helping us to maintain stability and prevent falls.
Learn more about the importance of good balance, how to test and improve yours, and discover some resources that can help.
What is Balance?
Balance is the ability to distribute your weight 
in a way that lets you stand or move without falling. Good balance allows your body to maintain stability and quickly adjust to changes in posture or sudden movements.
What Affects Your Balance?
Balance requires the coordination of several body parts, including your central nervous system, inner ear, eyes, muscles, bones, and joints. Problems with balance may arise from a wide range of factors, including:
- Certain medical conditions, such as low blood pressure or diabetes
- Certain medications that can cause dizziness, make you sleepy, or dull your reflexes, such as antidepressants or blood pressure medications
- A disruption of your inner ear balance from a severe cold
- Aging
- Vision problems that affect your ability to judge distances and depth of field
- Weak or stiff muscles and tendons
- Neuropathy of the feet, a condition that often causes weakness, numbness, and pain
- Obesity or lack of physical fitness
Why is Good Balance Important?
Balance is an easy thing to take for granted, 
especially when you’re young. However, balance problems can significantly affect your overall health and quality of life.
- Almost everything you do involves some level of balance, such as standing at the sink or walking the dog. When you have good balance, you move around with less fear and more flexibility, which makes you less likely to fall.
- Falls are the leading cause of injury and death for those 65 years of age and older and can cause fractures, brain injuries, and more.
- Poor balance may be linked to an increased risk for heart disease and stroke.
Should I Get My Balance Tested?
If you’re worried about your balance,
talk to your health care provider. You can discuss any balance issues you’re having, address any underlying conditions or medications that may be affecting your balance, and what safe steps you can take to improve your balance. There are several easy ways to test how well you can balance, but the key to any of these exercises is to stay safe. Talk to your health care provider before doing any new physical exercises.
How Can I Improve My Balance?
- Get an annual eye exam. Your vision plays a key role in your ability to maintain your balance. An eye exam each year can detect vision loss or spot changes to your overall eye health.
- Stay active. There are several ways to stay active and help improve your balance. For example, yoga can improve your flexibility and ability to hold your body steady. Tai chi can increase your ability to balance while building muscle strength. Strength training can help you build strong muscles, which can work to keep your body upright.
- Work on your balance regularly.
With practice, you can improve your balance, and it doesn’t have to be complicated. Practice balancing on one leg when you brush your teeth. Go from sitting to standing while you’re watching TV. - Incorporate balance exercises into your routine. According to federal physical activity guidelines, balance training should be a part of your exercise routine, especially for older adults. Try adding in some of the balance exercises below at least three times a week:
- Tandem standing–Place the heel of one foot just in front of the toes of the other foot and squeeze your inner thighs together. Lift your arms out to the side to help you balance. Hold this position for 30 seconds and then switch legs.
- Heel raises–Stand behind a chair, put both hands on the back of it for balance, and slowly lift both heels. Stand as high up on your tiptoes as you can, hold for a second, and lower your heels back to the floor. Repeat 10 times.
- Single leg stance–Shift your weight onto one leg, and bend your other knee, lifting that foot several inches off the floor. Hold for 30 seconds. Repeat on the opposite side.
What Resources are Available to Help?
- TRICARE offers a wide range of services and resources to help you maintain your health and wellness, including vision care, weight management, and more.
- Military OneSource offers health and wellness coaching, providing free consultations with a health and wellness coach who can help you with weight management, fitness, and nutrition.
- The Department of Veterans Affairs (VA) uses Whole Health, which includes using the benefits of yoga and tai chi to improve your overall physical and mental health.
- VA also offers Gerofit, a supervised exercise program with group classes like tai chi, dancing, walking, and balance. Veterans can receive a personalized exercise prescription and guidance from trained exercise staff.
Make it a point to test your balance and start taking steps to maintain or improve yours today.