Improve your balance by walking

Balance is a sense we often take for granted until we lose it. In our 50s and 60s we may notice our bodies feel less stable. Gradual age-linked changes - loss of muscle mass, reduced flexibility, slower reflexes, worsening eyesight, plus certain medical conditions and medications - can all affect balance.

Poor balance often leads to falls, which can cause head injuries and other disabling harm. Hip fractures in particular can bring serious health complications and threaten independence.

How walking can help balance

The good news: you can improve your balance, and simple walking helps by building lower-body strength, a key element of staying steady.

Walking is safe exercise for most people and, on top of improving balance, counts toward your aerobic activity goals.

How to get started with walking

A good walking plan builds physical activity safely. Minutes count more than miles.

If you are not in the exercise habit, start small. If you normally use a cane or walker, keep using it. As you feel stronger and more comfortable, gradually add minutes to your walks.

If you already exercise, begin with a walking plan that matches your current routine and build from there. If the plan feels too easy, add time, distance, or hills. Aim for at least 150 minutes of walking a week, and feel free to do more.

If health problems make walking especially difficult, a physiatrist or physical therapist can suggest other options.