A big balancing act

We mostly do it without thinking, but when we do, it's useful to remember that good balance and mobility are essential for performing the most ordinary daily activities. Balancing is a complex (if unconscious) task involving co-ordination between the body's muscles and sensors, all part of the body's nervous system.

This is easier said than done for older people, who are less able to keep their balance owing to, among other things, stiff joints, less muscle strength, slower reaction times and changes in the sensory system. The sight of one of our oldest old clutching tenaciously onto their 'sholley' as they do their shopping will be all too familiar to those of us who actually see them.

Research shows that regular exercise helps older people improve their balance and reduces the risk of a fall. Evaluations of nearly ten thousand participants who were tested for different exercise types to improve balance shed more light on the different approaches to exercise that have been undertaken in studies to date.

Researchers identified some key activities from the exercise programmes to improve balance:

• three-dimensional exercises, including Tai Chi, dance and yoga
• exercise focusing on a person's walking, balance and co-ordination
• general physical activity such as walking or cycling
• strengthening exercises
• exercise with vibrating platforms
• computerised balance training using visual feedback

Sessions were held three times a week for three months and involved exercises that challenged people's balance while they were standing. Interestingly it was found that walking and cycling generally do not improve balance – although they have many other beneficial effects.

Image: Man on Wire, Phillipe Petit