The Importance of Balance for Women’s Health: Why It Matters and How to Improve It
As we age, maintaining good balance becomes increasingly important for overall health and well-being. Balance plays a crucial role in preventing injuries, supporting independence, and enhancing longevity — especially for women.
As we age, women lose bone density and muscle mass (unless we take steps to maintain and ADD muscle and increase bone density by doing things like the 30 min workouts in IT MATTERS :). This loss can add to frailty and increase risks from injuries.
From Tamsen Fadal’s new book, How to Menopause: “Balance is so important because falls can be fatal. Your risk of dying in the year following a surgically repaired hip fracture is around 20 percent, but even ten years after the surgery, your risk of dying remains elevated.” (pg 206-207).
For women, particularly those over 35, focusing on balance training can be a game-changer in maintaining an active, fulfilling life. Let’s dive into why balance is essential and how you can improve it.
“Balance is not something you find, it’s something you create.”—Jana Kingsford
1. Injury Prevention
One of the most significant benefits of good balance is reducing the risk of falls and injuries.
Reduced Fall Risk: Poor balance increases the likelihood of falls, which can lead to serious injuries, especially in older women.
Bone Health: Women, particularly after menopause, are at higher risk for osteoporosis. A fall can result in fractures, such as hip fractures, which can have long-term consequences.
Other Injuries: Falls can cause sprains, strains, concussions, and other serious injuries that may limit mobility and independence.
2. Maintaining Independence
Good balance supports daily activities and ensures continued independence.
Mobility and Function: Strong balance allows you to move with ease and confidence, making daily activities—like walking, cooking, or carrying groceries—safer and more comfortable.
Reduced Fear of Falling: Fear of falling often leads to decreased physical activity, which can result in a decline in strength and overall well-being.
Long-Term Independence: By preventing falls and injuries, maintaining good balance helps women stay active and self-sufficient as they age.
3. Longevity and Quality of Life
A strong sense of balance contributes to a healthier, more active lifestyle.
Improved Mobility: Staying mobile and agile enhances overall well-being and allows for greater participation in daily life.
Stronger Muscles and Bones: Balance exercises strengthen muscles, improve bone density, and help prevent falls.
Cognitive Function: Research suggests that balance is linked to brain health, and improving balance may help maintain cognitive function as we age.
Cardiovascular Fitness: Many balance exercises, such as yoga and tai chi, also boost heart health and endurance.
Better Quality of Life: By reducing fall risks and promoting independence, good balance leads to a more fulfilling, active lifestyle.
4. How to Improve Balance
Incorporating simple exercises and lifestyle changes can significantly improve balance. And it doesn’t have to take all day! Try little ‘balance snacks!’ Stand on one leg while you’re brushing your teeth, or stand in tree pose while washing the dishes. Another mini-balance moment can be putting on socks or shoes while standing on the other foot. Remember - a little every day goes a long way to building and maintaining balance!
Regular Exercise: Practice balance exercises like standing on one leg, walking on uneven surfaces, or using a balance board.
Strength Training: Focus on strengthening your core, legs, and ankles, as these muscles play a key role in stability.
Seek Professional Guidance: A physical therapist or fitness professional can help tailor a balance program suited to your needs.
Final Thoughts
Balance is a foundational aspect of overall health, especially for women as they age. By prioritizing balance training, you can prevent injuries, stay independent, and enhance your quality of life. Obviously this was on my mind when I designed the IT MATTERS workouts. Tuesday is Legs and Balance because I know that balance isn’t just so you can do fun and pretty yoga poses - balance is imperative to our quality of life - especially as we age. Start incorporating balance exercises into your routine today and take a step toward a healthier, more active future!
