As we age, independence becomes increasingly precious. The ability to move freely and confidently is a cornerstone of our independence, and maintaining good balance health is a key aspect of this. Many people reach a stage in life where their balance may have declined. Whether through injury, illness or a sedentary lifestyle, suddenly becoming aware of our limitations can be scary.

Happily, declining balance is not a one-way street and the first step in regaining your vitality starts with recognizing that you want to make a change. Imagine being able to navigate your world with ease, enjoying your favorite activities without fear of falling, and confidently embrace each day. This future is within reach, and it begins with small, incremental changes you can start making today.

Visualize Your Future Self

Picture yourself a few months from now. What activities would you like to be able to do? Perhaps you’re walking through the park, enjoying the fresh air and the beauty of nature. You feel strong, stable, and confident. Imagine the details of participating in activities you love: what are you doing, who is with you and how do you feel? Using all your senses, try to fully imagine all the details of the activities you want. This is the future self you’re working towards.

Start Small and Celebrate Small Wins

The journey to better balance and greater independence starts with small steps. These small changes, when done consistently, add up to significant improvements over time. Here are some simple habits to get you started:

1. Daily Balance Exercises: Incorporate a few minutes of balance exercises into your daily routine. Start with something simple, like the toe splay exercise in ZIBRIO’s free BalanceCoach app. Gradually increase the time as your balance improves.

2. Strength Training: Strong muscles support better balance. Begin with light strength training exercises, such as lifting small weights or using resistance bands. Check with your doctor, ask a physical therapist or exercise coach to help you.

3. Mindful Movement: Pay attention to your body as you move throughout the day. Practice mindful walking, noticing how your feet touch the ground and how your body moves. This awareness helps improve balance and coordination.

Build a Routine

Consistency is key to developing new habits. Set aside specific times each day for your balance exercises and strength training. It could be in the morning after breakfast, during a mid-afternoon break, or in the evening while watching your favorite show. By making these activities a regular part of your day, they become easier to maintain.

If you can join a class somewhere near to you or work out with a friend, this can make your new habit more fun and help you keep showing up for future you, even on days when your motivation may be low.

Celebrate Your Progress

Acknowledge and celebrate your small wins. Each time you complete a balance exercise, lift a weight, or notice an improvement in your stability, give yourself credit. These small victories are steps towards your future self and a testament to your commitment to better balance health.

It can be helpful also to enlist some help to measure yourself as you begin your journey. The ideal measurement should be something simple that you can reliably repeat from time to time to have an objective measure of your progress.

How to measure your progress

It’s best to seek the help of your doctor or physical therapist. There are many tests that can be used; here are two gold-standard options which are quick and reliable:

• How many times can you stand up and sit back down into a chair within 30 seconds? A straight-backed chair without arms is best for this. According to the CDC, you are at risk for falling if you score lower than an age and gender referenced total. For example a 60-year-old woman who completes less than 12 would be considered at risk for falling, and a 90-year-old man completing less than 7 would also be a fall risk.

• Stability scale™ test: You will stand on both feet with your eyes open for 60 seconds to get a number between 1-10. This identifies your risk of falling. This test measures your body’s ability to control itself against gravity and is independent of your age or gender. Scoring 1-3 indicates a high risk of falling.

Enlist Support

Share your goals with friends, family, or a community group. Having a support system can provide encouragement and accountability. You might even inspire others to join you on this journey to better balance and independence.

Reflect on Your Progress

Periodically take a moment to reflect on your progress. Notice the improvements in your balance, strength, and overall confidence. This reflection not only reinforces the positive changes you’ve made but also motivates you to keep going.

Embrace the Journey

Remember, improving balance and maintaining independence is a journey, not a destination. Your balance is affected by many aspects of your overall health and lifestyle. Every small step you take brings you closer to the future self you’ve envisioned. Embrace each part of the journey, celebrate your progress, and look forward to a future filled with confidence and independence.

By focusing on these small, incremental changes, you are investing in your future self. The journey to better balance health is one of empowerment, resilience, and joy. Celebrate each step along the way and enjoy the newfound confidence and independence that comes with it. Here’s to a future where you move with ease and live life to the fullest!

ZIBRIO is on a mission to empower older adults and their care teams to improve this vital foundation of a healthy and vibrant lifespan. There is strong research globally which demonstrates that poor balance and frequent falls are not a natural part of the aging process, and that balance can be improved at any age. As with any health habit, success is most likely when combined with support, education, and regular measurement. Learn more about the technology behind our programs here.