Life’s All About Balance

practicing for balance when stepping

by Dr. Sam Recinos PT, DPT, OCS, Cert. DN, Cert. VRS, LSVT, BIG cert. clinician

Can You Stand on One Leg and Put Your Pants on the Other Side? 

If you’ve ever tried balancing on one leg to put on your pants, shoes, or socks, you may have noticed that it’s not as easy as it sounds. And, if you feel like you need to sit down to do this task, you’re not alone. Balance issues become more common as we age. In fact, research shows  that: 

  • 18.2% of adults aged 40-49 
  • 33.5% of adults aged 50-64 
  • 61.9% of those aged 65 and older 

… report experiencing some form of balance disorder in the USA. 

But what’s behind this? What controls balance in the body? In this post, we’ll explore the three main systems that work together to keep you steady on your feet and explain how they might  break down as we get older.

The Vestibular System: Your Inner-Ear Balance Sensors 

Imagine a spirit level used to measure if something is perfectly horizontal or vertical. The vestibular system, located in your inner ear, works much like this tool, giving you a sense of where you are in space. It helps you know if your body is tilted, rotating, or moving in a straight line. 

The vestibular system consists of two main components: inner ear labeled with parts

  • Semicircular canals, which detect rotational movements (turning your head).
  • Otolith organs (utricle and saccule), which sense linear movements (moving forward or up and down).

This system is crucial for equilibrium, spatial awareness, and detecting movement. It’s also responsible for the most common form of  vertigo—benign paroxysmal positional vertigo (BPPV), a condition where small crystals in the inner ear become dislodged, affecting balance.

The Visual System: Your Eyes Help Keep You Steady 

When you’re walking or moving, your visual system helps you detect objects in your path and adjust your posture or gait accordingly. Think about the last time you navigated around a crowded space or walked on uneven ground—your eyes are constantly scanning and helping you make tiny adjustments to your movement. graphic of eyes wide open

The visual system works closely with the vestibular system to keep you balanced. For example, if you’re walking and your body starts to sway, your  eyes will focus on a target to help steady your movements. The two systems work together, allowing you to focus on a moving target or a fixed object while you’re in motion. Without clear vision, balance can become much more difficult.

The Proprioceptive System: Feeling Where Your Body Is in Space 

The proprioceptive system helps you know where your body is positioned without looking at it. It involves muscles, joints, and skin—essentially the sensory feedback from the body as it moves. This system allows you to sense your position even when your eyes are closed. For example, you can touch your nose with your finger or walk in the dark without having to look at your feet. 

Proprioception is crucial for balance, as it lets your brain process information about where your body is in space, allowing forblack and white silhouette of woman arms outstretched appropriate adjustments. For  instance, when walking on uneven ground or stepping off a curb, your proprioceptive system helps your brain figure out how to distribute your weight and maintain balance. 

However, conditions like neuropathy (nerve damage) can interfere with proprioception. For example, nerve damage in the legs may cause a loss of sensation, making it difficult to feel your way around uneven terrain. This is especially common in people with diabetes or other conditions that affect nerve function. 

Why Balance Matters: The Impact of Aging 

As we get older, all of these systems—vestibular, visual, and proprioceptive—become less efficient. The inner ear can lose some of its sensitivity, making it harder to detect changes in head position. Vision may decline, and peripheral nerves in the legs can deteriorate, leading to less feedback about the position of the body relative to the ground. These changes can make simple tasks, like standing on one leg, more challenging.

Balance problems are also associated with a higher risk of falls, which can result in serious injuries, especially in older adults. That’s why it’s so important to stay aware of how well your balance systems are functioning and take steps to maintain or improve balance as you age. 

How to Improve and Maintain Balance 

The good news is that balance can be improved with practice and exercise. Some ways to maintain or enhance balance include: 

  • Balance exercises: Practices like yoga, tai chi, or specific strength and stability exercises can improve proprioception and strengthen the muscles needed for balance.
  • Vision care: Regular eye exams can help maintain good vision, which is essential for balance. 
  • Vestibular therapy: For conditions like BPPV or other vestibular disorders, physical  therapists can guide you through exercises to retrain the balance system. 
  • Foot care: Managing conditions like neuropathy, wearing proper footwear, and strengthening the legs can help improve proprioception. 
Conclusion 

Balance is a complex system that involves multiple body systems working together seamlessly. From the inner ear to the eyes and muscles, each part plays a critical role in keeping you steady on your feet. If you’ve noticed that balance seems to be more of a challenge as you age, it’s a normal part of life. However, by staying active and paying attention to the health of your balance  systems, you can help maintain stability and reduce the risk of falls. 

So, next time you try standing on one leg to put on your shoes, remember: Your body is working  hard behind the scenes to keep you balanced!

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