As we get older, lots changes in our lives and we have to work harder on all manner of things, from ensuring we get the right nutrition to even staying on our feet and getting from A to B.
In our twilight years, our stability becomes more and more important, as accidents can become more severe and it can have a huge impact on our independence. As we age, our bodies naturally lose muscle mass, balance and flexibility, all of which can have a big impact on our stability, so it’s important to be proactive in our approach to remain safe.
Across the likes of care homes and even things like community centres, classes are put on for elderly people to help maintain their stability, highlighting the importance of it, but there are things that can be done from home. So, if you’re beginning to feel the effects of age, here are five top tips for improving your stability…
One of the more effective ways to improve physical stability is by exercising and especially targeting balance.
Balance exercises can improve coordination, muscle strength and the ability to stablise in various positions and there are plenty of exercises out there to suit all abilities. Simple exercises like standing on one leg, heel-to-toe walking and balancing on a wobbleboard can have a solid impact, while Tai Chi and yoga are also popular, with many classes out there specifically designed for older people, as well as tons of YouTube tutorials. If you can aim to work on balance exercises two to three times per week, then you will start to see the results.
The core plays a fundamental role in our stability and a strong abdomen, back and pelvis can act as a stabilising centre, making it easier to maintain balance and as a result prevent falls.
Strength training might sound intimidating, imagining buff boys in the gym, but that’s not the case and working on your core, as well as strengthening leg muscles can have a huge impact on balance and mobility.
Activities like leg raises, seated marches, wall push-ups or using resistance bands can really help build muscle strength and doing them twice a week, with plenty of recovery time, can make all the difference.
Flexibility is such an important aspect of stability and it helps ensure that muscle and joint stiffness is prevented. As we age, our muscles and tendons become less elastic and limit movement, which can naturally lead to falls or a more awkward posture.
Gentle stretch exercises such as calf stretches, shoulder rolls and hip flexors can improve our range of motion and make our everyday movements both more comfortable and safer. With such exercises you should aim for five to 10 minutes each day.
Foot health is often overlooked in discussions on stability, yet it plays a crucial role. Conditions like arthritis, neuropathy, or even foot pain can severely impact balance and increase fall risk. Regular foot check-ups are beneficial, especially for those with diabetes or circulation issues. Additionally, wearing well-fitting, supportive shoes with a firm sole and adequate arch support can improve your stability when walking or standing. Avoid high heels, loose-fitting shoes, and sandals with little traction, as they can make falls more likely. Invest in footwear that cushions and supports your feet, ensuring stability and comfort with every step. Wearing non-slip socks can provide extra grip on smooth or slippery surfaces, offering an added layer of safety indoors.
Creating a safe home environment is essential to maintaining stability and preventing falls. Many falls occur due to easily avoidable hazards such as slippery floors, loose rugs, or cluttered walkways. To minimise risk, start by clearing pathways, removing obstacles, and ensuring that floors are dry and slip-resistant. Install grab rails in potentially tricky areas like bathrooms and stairways, and consider adding non-slip mats or stair treads. Good lighting is also important, as poor visibility can increase the likelihood of tripping. Nightlights in bedrooms, hallways, and bathrooms can be particularly helpful for reducing fall risks during night-time.
