Getting started on the path to better balance

Balance is the ability to distribute your weight in a way that enables you to hold a steady position or move at will without falling. Static balance helps you stay upright when standing still. Dynamic balance allows you to anticipate and react to changes as you move. Both types of balance work to keep your center of gravity — the point at which body weight is evenly distributed — poised over your base of support.

Whether you're moving or standing still, balance requires interplay among several systems: the central nervous system (brain and spinal cord), the vestibular system (brain and inner ear), the visual system (brain and eyes), and a vast web of position-sensing nerves called proprioceptors in peripheral areas of the body, such as the legs.

Good posture counts

Although your spine is not ramrod straight — it has a gentle, S-shaped curve that minimizes wear and tear and allows for greater flexibility — proper alignment of the spine and upper body are important for balance. Watch people walk, and you'll see how common it is for people to hold their bodies unevenly. If they trip, this can make it harder for them to catch their balance and avoid a fall.

Poor posture can result from various causes, such as a lifetime of slouching, weakness in key muscle groups, or tightness in various muscles and tendons. As muscles tighten up, they shorten. This curtails range of motion — that is, how far a joint can move in each direction — and it makes you less nimble. Unless you do stretches to counter this, your range of motion is likely to become increasingly limited.

Muscle strength matters

The so-called core muscles of the abdomen, back, side, pelvis, and buttocks are essential for holding yourself in proper alignment and making the micro-adjustments needed to stay steady. Strong back muscles are particularly important for counteracting slumping, which tips your body forward and thus off-center. Strong lower leg muscles are also important, to help keep you from swaying too much while standing.

How to improve balance

For better balance, you need to perform the right exercises that both strengthen and stretch muscles.

Quick posture checks, ideally in front of a full-length mirror, also help improve balance. Here's what to aim for:

• chin parallel to the floor
• shoulders even (roll your shoulders up, back, and down to help find the correct position)
• ears in line with your shoulders
• neutral spine (no flexing or arching, only the spine's natural curves)
• arms at your sides with elbows even
• abdominal muscles pulled taut
• hips even
• shoulders in line with your hips
• knees even and pointing straight ahead
• feet pointing straight ahead.

When to worry

If you frequently feel unsteady on your feet or suffer from dizziness or vertigo (the sensation of the room spinning), talk with your doctor. Too often balance problems and risks of falling aren't discussed until a condition becomes serious. By identifying and addressing issues early, your doctor can help you avoid future problems. The process of diagnosing may begin with a physical exam and medication review, plus further testing as needed.

For more information on improving your balance, check out Better Balance, a Special Health Report from Harvard Medical School.

Image: © Reggie Casagrande | Getty Images