The Hidden Side of Balance

Dr. Theresa Marko
Sep 18
3 min read

September is Fall Prevention Month, a time to raise awareness about one of the biggest health risks for older adults. Most people think of falls as simply “losing balance” or “getting weaker with age,” but the truth is more complex. Balance is influenced not only by muscles and joints, but also by your brain, reflexes, and daily habits.

Understanding the full picture can help you take meaningful steps to stay safe and independent.

Balance Begins in the Brain

Your brain processes information from your eyes, inner ears, and body to keep you upright. If any of these systems are not working properly, your stability suffers. For example, vision problems, dizziness from inner ear conditions, or even delayed reflexes can make it harder to catch yourself if you trip.

The good news is that the brain can be trained. Activities that challenge both your body and your mind, such as tai chi, dance, or even learning new movement patterns, help keep your reflexes sharp. This mental training improves reaction time, which is one of the most powerful defenses against falls.

The Role of Daily Habits

What you do every day has a direct effect on your balance. Sleep, hydration, and nutrition may not seem connected to fall risk, but they are. Poor sleep can slow your reflexes, dehydration can cause dizziness, and skipping meals can make you lightheaded. Even footwear plays a role. Supportive, well-fitting shoes can reduce your risk of slipping, while worn-out slippers or socks on a slick floor can increase it.

Movement Variety Matters

Walking is excellent, but it is not enough. Your body needs to experience variety in order to adapt to real-life situations. Think about walking on grass, gravel, or sand. Each surface challenges your balance differently. If you only train balance in one way, you may not be ready when the real world throws something unexpected at you.

Simple ways to add variety:

Practice walking on different surfaces during a safe walk outdoors
Try gentle yoga or Pilates for flexibility and core strength
Incorporate dual-task activities, such as walking while carrying groceries or turning your head to talk

Social Connection and Confidence

An overlooked part of fall prevention is confidence. People who fear falling often limit their activity, which leads to even more weakness and instability. Staying socially engaged, joining group classes, or walking with a friend can make movement more enjoyable and reduce fear. Confidence grows when you feel supported and capable.

When to Seek Help

If you have had a fall or if you notice that you avoid certain activities because you feel unsteady, a physical therapist can help. Physical Therapists can evaluate not just your muscles and joints, but also how your brain, vision, and environment contribute to your balance.

Final Thought

Balance is more than just standing on one leg. It is the result of your brain, body, and habits working together. This Fall Prevention Month, take a holistic look at your health. By training your reflexes, improving your daily habits, and building confidence, you can lower your risk of falls and keep moving with independence.