EL840: Get Going Gently: Handler Fitness 10-Minute Daily Reset

Let’s Talk About Balance

Balance — what it is, why it changes as we age, and most importantly, what we can do to rebuild and protect it.

Why does balance fade as we age?

You might’ve noticed it’s harder to catch yourself if you trip, or you wobble when standing on one foot — things that used to feel effortless. That’s not just “getting older.” It’s a combination of physiological changes that add up over time.

Here are the big ones:

1. Muscle loss (sarcopenia).

• Starting as early as your 30s, most people lose about 3–5% of their muscle mass per decade if they’re not actively strength training.
• This accelerates after age 60, when the rate can double.
• The muscles that atrophy the fastest are in the legs, hips, and core — the same ones most responsible for balance and stability.

2. Decreased joint mobility.

• Think about stiff ankles, tight hips, or knees that don’t bend as smoothly as they used to.
• When joints can’t move through their full range, your body has fewer options to react and catch itself.
• This stiffness is often more about tight tissues and lack of movement variety than permanent “wear and tear.”

3. Nervous system changes.

• Balance isn’t just strength and mobility — it’s also your brain and nervous system processing information.
• As reaction times slow and sensory input changes, your body has to work harder to correct small missteps.

4. Vision changes.

• Our eyes are one of the most important balance tools. Even small changes to depth perception or clarity can shift how steady we feel.

5. Lack of practice.

• Maybe the most underrated factor. When we stop walking on uneven terrain, playing, climbing stairs, or challenging our balance, those neural pathways get rusty.

What about “tightness”?

Many people say they just feel tight as they age — hamstrings, hips, back.

• Part of this is muscle shortening when it isn’t used at full length.
• Another part is your nervous system creating a “guarding response” when it senses weakness or instability.
• In other words, tightness often isn’t just about the muscle itself — it’s your body trying to keep you safe. Strength and mobility training together help undo this.

The good news: Balance is trainable at any age

The decline isn’t inevitable. Balance is a skill, and like any skill, it improves with practice. Strength, mobility, and sensory input can all be trained.

Improving balance can:

• Reduce fall risk (huge for long-term independence)
• Build confidence in everyday movement
• Make daily tasks like stairs, bending, or getting up easier
• Improve athletic performance — running, agility, even dog sports
• Keep you active and independent for decades longer