Improve your balance by walking

Balance is one of those senses we take for granted - until we lose it.

In our 50s and 60s, we may notice our bodies feel less stable. Gradual age-linked changes - lost muscle mass, reduced flexibility, slower reflexes, worsening eyesight, plus certain medical conditions and medications - can all erode our sense of balance.

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

How walking can help balance

The good news: balance can be improved. Even plain walking builds lower-body strength, a key element of good balance.

Walking is safe 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 safely boosts physical activity - minutes matter more than miles.

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

If you already exercise, pick a plan matching your current routine and build from there. Too easy? Add time, distance, or hills. Aim for at least 150 minutes of walking a week, but feel free to do more.

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