Preserving Balance and Mobility as You Age

Worried about staying steady on your feet as you age? Learn how balance and mobility impact your health, discover simple ways to reduce your risk of falls, and find out how regular movement and smart safety tips can help you stay active and independent for years to come.

When we first notice signs of aging, they are usually cosmetic: gray hairs, a receding hairline, laugh lines, a thicker waist. Nobody likes to see these changes, especially with a high school reunion coming up. But the most life-altering changes are not visible in the mirror. Balance and mobility issues can slow you down, increase your risk of falling and diminish your quality of life.

Balance and mobility are two sides of the same coin. Good balance makes it easier to get through daily chores and activities. Poor balance can make you unsure of your movements. You may worry about falling and reduce the amount of walking you do. The more you sit, the less you move. The less you move, the more your strength and mobility decline, and the worse your balance becomes.

A sedentary lifestyle also contributes to weight gain and obesity, increasing the risk of metabolic syndrome, diabetes and heart disease, while depriving muscles and bones of the exercise they need to stay strong.

Gauging Your Mobility

Mobility issues have a major impact on independence and quality of life. Routine activities such as grocery shopping, taking the bus or bathing can become physically challenging. Many people reduce their social activities and feel lonely or isolated. Others become depressed and lose self-confidence.

Because loss of mobility is often gradual, you may not notice a decline at first. Here are a couple of simple tests to help assess your mobility.

Chair stand test

How quickly and easily can you get up from a seated position?
Sit in the middle of a chair with your feet flat on the floor and your arms crossed over your chest. Rise to a full standing position, then sit back down. Count how many times you can complete this movement within 30 seconds.

Gait assessment

Ask a friend or relative to observe you while you walk across the room. Have them pay attention to:

• Your gait speed
• Whether you shuffle or drag your feet
• The size of your steps — does the heel of one foot land well past the toe of the other?
• The horizontal distance between your feet. More than 6 inches apart may indicate balance issues.
• The symmetry of your stride. Are you favoring or dragging one leg?
• Whether it takes more than three steps to pivot and change direction, which may signal a mobility issue

Fear of Falling

The first time your doctor asks how many times you have fallen in the past year may come as a surprise. However, this question is part of standard preventive care required by Medicare.

Roughly 1 million patients are hospitalized each year with fall-related injuries. Falls are the leading cause of traumatic brain injuries. Hip fractures carry a 20% to 25% mortality risk within the first year and may result in permanent loss of independence. Fractures of the pelvis, spine and femur can lead to death and long-term disability.

According to the Centers for Disease Control and Prevention:

• About 14 million adults ages 65 and older — roughly 1 in 4 — report falling at least once each year.
• Fewer than half of older adults who fall report it to their doctor.
• 37 percent of those who fall report an injury serious enough to require medical treatment or limit activity for at least one day.
• Falls among older adults account for about 3 million emergency department visits and approximately 1 million hospitalizations each year.
• More than 41,000 older adults died from unintentional falls in 2023. Data for 2024 and 2025 are still being compiled.

Fall risk factors

Common causes of and risk factors for falls in older adults include:

• Safety hazards in the home, such as throw rugs, or in the community, such as broken curbs or uneven sidewalks
• Reduced proprioception, or awareness of the body in space
• Poor vision
• Vertigo or inner ear problems
• Slower reflexes
• Medical conditions affecting balance, including diabetes, heart disease, or thyroid, nerve, foot or vascular disorders
• Incontinence or overactive bladder that causes rushing to the bathroom
• Mild cognitive impairment or certain types of dementia
• Sarcopenia, the age-related loss of muscle mass
• Sudden drops in blood pressure when standing up (postural hypotension)
• Gait disorders associated with Parkinson’s disease, spinal stenosis or stroke
• Foot pain
• Unsafe footwear, such as flip-flops, backless shoes or high heels
• Medication side effects, including dizziness or confusion
• Peripheral neuropathy
• Arthritic knees or hips
• Stiff ankles
• A forward-flexed posture caused by spinal rounding, which shifts the center of gravity forward

Preventive Measures

Keep moving

The most important step in preserving balance and flexibility is staying physically active. Regular exercise builds muscle, maintains flexibility and slows bone loss related to osteopenia and osteoporosis. Daily walking helps preserve coordination and joint health. Balance can be improved by standing on one leg during routine activities such as cooking or brushing your teeth. Another good balance exercise is heel-to-toe walking, toe to ankle as though you were on a tightrope. Strong muscles support balance, so include strength training with weights or resistance bands. Yoga, Pilates and tai chi can improve balance, coordination and muscle strength. Talk with your doctor before starting an exercise program, especially if you have been sedentary.

Safety advice

• Make home modifications suggested by the National Council on Aging
• Have your vision and hearing checked regularly. Wear glasses and use hearing aids as prescribed.
• Know the side effects of your medications and talk with your doctor or pharmacist if any drug makes you dizzy or drowsy.
• Get adequate sleep. Fatigue increases the risk of falls. Use sleep medications sparingly and only as prescribed. These drugs can cause grogginess and increase fall risk if you get up at night.
• Limit alcohol consumption or avoid it entirely.
• Avoid standing up too quickly, which can cause a sudden drop in blood pressure.
• Use a cane or walker if needed and make sure it is properly fitted. A physical or occupational therapist can help select and adjust the right device.
• Keep your hands free so you can hold railings.
• Choose supportive, low-heeled, rubber-soled shoes with good traction. Avoid walking on smooth surfaces in socks.
• Always tell your doctor if you have fallen since your last visit.

This article first appeared in the February 2026 edition of the HealthPerks newsletter.