We often describe a person as being physically fit and healthy by saying that the body’s ability to balance is important for health. A recent study published in a JAMA sub-publication found that those with poorer balance had an increased risk of all-cause mortality and distant mortality from cancer and cardiovascular disease.
Physical balance ability associated with all-cause mortality risk
A total of 5,816 residents aged ≥40 years who participated in the U.S. National Health and Nutrition Examination Survey from 1999 to 2004 were included in the study, and their balance ability was examined and tested. This was done by standing upright with feet together and both upper extremities hanging down and standing upright with eyes closed for 30 seconds.
The study found that 18.2% of adults aged 40-49 had balance impairment, 33.5% aged 50-64, and up to 61.9% aged ≥65. The study showed that after taking into account sociodemographic characteristics, lifestyle factors, and chronic diseases, people with balance dysfunction had a 44% increased risk of all-cause mortality, 65% increased risk of cardiovascular mortality, and 37% increased risk of cancer mortality.
The vestibular system is one of the most important systems for maintaining homeostasis in the body. Studies have found that vestibular dysfunction increases the risk of all-cause mortality by 31%, the risk of cardiovascular mortality by 59%, and the risk of cancer mortality by 39%.
Balance is the ability of the body to maintain maximum stability regardless of position. Poor balance is mainly characterized by reduced control of movement, limited mobility and reduced reflexes, which increases the risk of falls, dizziness and ringing in the ears, and susceptibility to joint injury.
Dr. Rachel Cooper of University College London led researchers who integrated 33 studies on grip strength from around the world to reach similar conclusions. The researchers found that people with better balance immediately standing on one leg had a lower mortality rate.
A large-scale study conducted by the UK Medical Research Council also showed that the Time spent standing on one foot with eyes closed predicted Life expectancy. If you can hold it for more than 10 seconds, it means that the body systems are in relative balance and in good health. On the contrary, it means that the reaction muscle strength and balance is weak and aging is fast.
Tracing the root cause
Certain chronic diseases, neglected treatment, etc. make the balance ability impaired
There are many reasons why the body’s balance declines. The study mentioned at the beginning of the article shows that managing hypertension, Atherosclerosis and hyperlipidemia are all beneficial in preventing vestibular damage in the elderly. The causes of balance impairment in older adults include neurological decline, vestibular damage (vascular lesions, hyperlipidemia, etc. are causes) and non-vestibular diseases (e.g. neuromuscular, cardiovascular, cerebrovascular, musculoskeletal lesions). Some tumors also increase the risk of falls in older adults. a 2017 report from the American Society of Clinical Cancer states that older patients with tumors have an increased risk of falling by 15% to 20% on average.
So, at what point does the loss of body balance quietly occur? A previous study published in the Swiss journal Preface to Neurology showed that a person’s vestibular function declines rapidly after the age of 40, directly leading to a decrease in body balance.
In recent years, the overall balance of our nationals has been on a downward trend. The National Physical Fitness Monitoring Bulletin shows that compared to 2010, the ability of young children (male and female) aged 3 to 6 years old to walk a balance beam decreased by about 4% in 2014, the ability of adult men and women aged 20 to 39 years old to stand on one foot with eyes closed decreased by about 11% and 9%, respectively, and the balance of adult men and women aged 40 to 59 years old also experienced a significant decline.
The elderly cannot afford to fall, and in serious cases, it is even life-threatening. The results of the National Disease Surveillance System’s cause of death monitoring show that falls rank fourth among the causes of injury death among the elderly in China. For young and middle-aged people, balance is equally important. In addition to preventing falls, only if one’s balance is strong enough can one unlock more complex movements and more difficult sports.
Professor Huang Haiwei of the Department of Neurology I of the First Hospital of Sun Yat-sen University East Hospital introduced that in clinical practice, the examination and assessment of vestibular function is neglected by many patients. Especially some elderly people, who appear to walk unsteadily, think they will be fine with more rest.
But in fact it may be caused by factors such as vestibular hypofunction. It is recommended that the elderly should seek medical examination and assessment of vestibular function after the onset of vertigo. In addition, children are also a group of people who tend to ignore vestibular function assessment. Children who are afraid to participate in sports activities may also have problems in vestibular function development, which can actually be well recovered by taking the right medication or receiving rehabilitation guidance.
planning ahead
Starting exercise early can improve balance
So, is there a way to improve balance? Some studies have shown that exercise can help improve balance, with playing table tennis having a more pronounced improvement effect than other physical exercises. Balance impairment is one of the main signs of Parkinson’s disease, and a previous Japanese study also found that playing table tennis once a week helped significantly improve symptoms such as hand tremors and stiffness in people with moderate to mild Parkinson’s disease.
An Australian study published in the journal Health and Life showed that regular swimming in older adults can help improve balance and reduce the risk of falls. A study by the Hong Kong Polytechnic University, published in the journal Aging and Aging, claimed that the practice of tai chi by older people with reduced vision helped improve balance and prevent falls.
Su Hao, an associate professor at the School of Sports Science of Beijing University of Physical Education and Sports, introduced several exercises to improve and enhance balance, namely tai chi, ballroom dancing, walking and hiking.
1
Playing Taijiquan
Practicing tai chi for 6 months can significantly improve the balance of middle-aged and elderly people. It is recommended to practice 3 times a week for half an hour each time.
2
Dance ballroom dancing
It is recommended that middle-aged and elderly people with ballroom dancing skills train 3~5 times a week for 30~60 minutes each time.
3
Walking
Walking for 20-30 minutes 1-2 times a day is ideal for middle-aged and elderly people.
4
Mountain climbing
It is recommended to hike once a week for no more than 1.5 hours each time. It is best to hold a hiking stick to prevent slipping. Climbing should be done gradually, starting from mountains with low altitude and gentle slope, and gradually increasing the height and slope.
In addition, practicing yoga can also maintain the balance of middle-aged and elderly people by increasing the muscle strength of lower limbs, improving hand and eye coordination, enhancing vision, and enhancing the Perception of muscles, tendons, joints and other motor organs in different states. It is important to note that balance training should be started early, as there is limited recovery if training is done after the balance has deteriorated.
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