Feeling Off-Balance? Try These Exercises

As you age, staying steady on your feet can become more difficult. Over one in four people aged 65 and older falls every year, leading to three million emergency room visits and one million fall-related hospitalizations per year.

While age-related changes such as less muscle strength and flexibility are factors in falls, so is a poorly functioning hearing system. People with untreated hearing loss are three times more likely to fall than those with normal hearing.  

The Connection Between Hearing and Balance 

The vestibular system, which helps you maintain your balance, includes tiny organs in your inner ear. The inner ear is also home to the cochlea, which helps you hear. If you have damage to the inner ear, your balance and hearing could be negatively affected. 

Best Balance-Strengthening Exercises 

No matter the severity of your balance issues, you can benefit from these daily exercises. 

Toe Lifts: 

Stand near a chair or counter for support.
Raise your heels as high as comfortably possible so that you’re standing on the tips of your toes. 
Hold this position for a few seconds, then lower your heels down. 
Repeat 20 times. 

Chair Stands: 

Sit in a chair without armrests. 
Cross your arms over your chest. 
Slowly stand up without using your hands, then slowly sit back down. 
Repeat 10–15 times. 

Side Leg Raises: 

Stand behind a chair and hold onto it for support. 
Carefully lift one leg out to the side, keeping it straight and your back upright. 
Hold for three to five seconds, then lower your leg. 
Perform 10–15 repetitions on one leg, then repeat on the other side. 

Marching in Place: 

While standing up straight, place your feet hip-width apart. 
Lift one knee as high as comfortable and then lower it back down. 
Repeat with the other leg as if you are marching in place. 
Continue for one to two minutes, gradually increasing the height of your knees. 

If you’re having issues with your hearing or balance, request a consultation with our experts today!