Why the loss of balance with age?

Exercise is one of the ways to improve your physical wellbeing and it aids in great measure to get rid of ailments, aches and pains. Follow the exercise programme provided by the biokineticists at Anine van der Westhuizen Biokineticist in George and feel the difference. This week biokineticist Megan van Huyssteen explains why one's balance declines with age.

Muscle mass, which affects strength and agility, is essential for balancing and to avoid falling. Sarcopenia (loss of muscle mass) is a normal part of ageing that starts in one's 30s - it's not obvious in the mirror and it can be years before it's noticed. Sarcopenia tends to advance more rapidly in people who are not physically active but, like bone loss, it occurs to some degree in everyone.

What causes sarcopenia?

Reduction in nerve cells responsible for sending signals from the brain to the muscles to start movement;

Lower concentrations of some hormones, including growth hormone, testosterone and insulin;

A decrease in the ability to turn protein into energy.

How likely are you to fall?

The majority of falls happen during periods of transition, such as sitting down at the dining room table or going up and down stairs. Poor balance even increases your risk for falling during simple activities like leaning over to tie your shoes or reaching for something in your pantry.

Falls also happen to one in 10 younger and middle-aged people every year, but the risk for falling and suffering a serious injury increases with age. Even when there is no injury, a fall can make someone fearful that they will fall again. That could cause them to limit their activities and social outings, leading to further physical decline, isolation and/or depression.

What can you do to improve balance and reduce your fall risk?

Single limb stance

Stand behind a steady, solid chair (not one with wheels), and hold on to its back. Lift up your right foot and balance on your left foot. Hold that position for as long as you can, then switch feet.

The goal should be to stand on one foot without holding onto the chair and hold that pose for up to a minute.

Walking heel to toe

Put your right foot in front of your left foot so that the heel of your right foot touches the top of the toes of your left foot. Move your left foot in front of your right, putting your weight on your heel. Then, shift your weight to your toes. Repeat the step with your left foot. Walk this way for 20 steps.