THREE STEPS for BETTER BALANCE NOW!

A fear of falling and the resulting inhibition of one’s sense of independence can be acutely uncomfortable. A desire for immediate relief is normal. Although balance and mobility training requires a committed investment of time and effort, right now, there are three steps that a person can take to improve balance and lower the risk of falling.

1. Pay Attention and Be Aware
2. Slow Down
3. Widen The Space Between Your Feet When Standing And Walking

1. PAY ATTENTION AND BE AWARE!

• Balance requires concentration.
• In complex environments with distractions, pay closer attention to your surroundings and movements. Be conscious of your feet and the ground. Be aware of objects, people, and animals.
• Trust your intuition. If you do not feel safe or stable, do not ignore it. If you feel unsteady, simplify.
• Be assertive when necessary. If you feel pressured by someone to hurry, stay focused.
• Be willing to ask for help.
• When our balance systems are functioning normally, everything works automatically without much conscious attention on the process. Because of that, we can become freely absorbed in other activities. Sometimes, we are so involved we become unaware of sensations in other parts of the body or of changes in the surroundings that are critical to our safety.

2. SLOW DOWN!

• There are limits to how quickly the brain can process information.
• Balanced movement requires the processing of enormous quantities of information that is gathered through the senses. Slowing down allows the senses more time to gather critical balance information and gives the brain more time to process the information in order to orchestrate safe body movements.
• In addition to slowing down, it is also helpful to limit distractions such as trying to talk or listen when you feel that your balance is challenged.
• Slowing down is a behavioral modification. It can be challenging to alter the habit of moving quickly, especially if you have been a fast mover throughout your life.
• The faster we walk, the less we tend to lift the feet. Tripping is more common at faster walking speeds, especially when combined with the fact that there is less time to notice environmental hazards and make corrections in movement.

3. WIDEN AND DEEPEN THE SPACE BETWEEN YOUR FEET WHEN STANDING AND WALKING!

• Develop a consistent habit of standing and walking with YOUR FEET AS WIDE AS YOUR HIPS – figure A. This creates a wider and deeper base of support.
• The wider base allows for a much greater capacity to shift the weight. Weight shifting is essential for balance control.
• A narrow stance is less stable and mobile – figure B.
• A narrow stance limits our range of motion and increases tension in the body. The result is higher muscle tension, increased fatigue, and less freedom of movement.
• It does not take long to develop the habit of maintaining more space between the feet. Begin by reminding yourself to Widen and Deepen your base before standing or walking. After a while it will become natural.