About two years ago, I started experiencing constant vertigo. I was plagued by an internal sense of rocking and swaying, trouble sitting or standing with my eyes closed, and a fear of walking. Several doctors’ appointments and tests later, I was assigned to vestibular rehabilitation—a.k.a. physical therapy for your body’s balance systems. I was later diagnosed with vestibular migraine, a version of the disorder that causes dizziness. But the exercises I performed to strengthen my balance aren’t just useful for someone like me—they’re important for anyone looking to maintain stability in their body.
Balance comes from three different internal locations, Carmen Navarrete, PT, DPT, a senior physical therapist at New York-Presbyterian The One tells SELF. The vestibular system, which is located in the inner ear, the somatosensory system, which controls your movements and helps your brain understand what your body is sensing, and vision all play a role in your overall balance.
Sometimes, like in my case, an internal factor causes one of these systems to go haywire. Anything from medication to inner ear disorders like Meniere’s Disease might contribute to dizziness and loss of balance. On the other hand, aging—something that happens to all of us, even the longevity bros—naturally strains our bodies’ balancing skills. A 2024 study found that the ability to balance on one leg decreases significantly throughout the later years and is therefore one of the most important measurements in determining how well someone is aging.
Protecting these balance systems is extremely important, whether you’re in your 40s or your 70s. “As you age, your bone density decreases. If you fall, you have a higher likelihood of a spine or hip fracture, which leads to a higher likelihood of mortality,” Madison Oak, PT, DPT, a physical therapist who runs Vestibular Group Fit, a program for people with vestibular disorders, tells SELF. Additionally, muscle strength tends to take a nosedive, which also correlates with worsening balance because it increases sedentary tendencies, Dr. Oak says.
Exercises to improve your balance
Practicing your balancing act is a lot simpler—and quicker—than it might seem. Below, find nine easy exercises to incorporate into your weekly schedule. For good balance hygiene, perform each one anywhere from three times a week to every day. The best way to remember to practice numbers one, two, and four is by doing them twice a day while brushing your teeth. However, the exercises can also be done while waiting for the microwave to beep or for your pasta to boil—or any other idle 30-to-60-ish-second period, Dr. Oak says.
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