Balance Sheet: Hurray for Proprioceptors

Written by Dietitians at Diabetes Control for Life

Proprioception is a sense, much like touch, taste, sight, smell, and hearing. It’s crucial to your sense of balance. Proprioceptors are small nerve endings that help you sense your body’s position and movement. Think of them as your very own global positioning system.

Did you know that you can actually exercise your proprioceptors to improve your balance? First, though, do you need better balance? Do this simple test to see. Balance on one leg while bending the other at the knee (visualize a flamingo). If you can’t stand on one leg for at least five seconds, your balance could use improvement. People, especially those older than 60 years of age, who can’t do this are twice as likely to fall as those who can. And falling can sometimes cause serious injury.

Here’s the good news: All of the activities you’ve read about in these Active Living articles — aerobic, strengthening, stretching, and mind-body practices — help improve balance.

This article focuses on additional activities specifically designed to help you improve your balance.

• It explains why good balance is important and shows you how to determine how good your balance is.
• It explains why the physical activities you’re already practicing are helping your balance.
• It describes other techniques to try that can help your balance.

A Balancing Act

Be sure to keep up the other activities you’re doing because they help your balance, too:

• Your aerobic activities (the ones that increase your body’s oxygen use) contribute to better gait (your manner of walking). You’re also improving your heart health, weight, and self-confidence.
• Strengthening your muscles helps improve your balance, too.
• The stretching you’re doing to become more flexible also helps.
• Mind-body practices, such as yoga, are terrific balancers. Tai chi is particularly helpful for balance. This practice has been called “moving medicine.”

Here are some ideas for add-ons to what you may already be doing:

• If you’re not already doing yoga or other mind-body practices, try single-leg standing or other yoga or tai chi balancing postures on your own. If you’re concerned about your balance, have a chair or other support nearby.
• Walk heel-to-toe. Position your heel just in front of the toes of your other foot with each step. Your heel and toe should almost touch each time.
• Stand up and sit down without using your hands.

Check Your Progress

Write down how long you were able to do the single-leg stand described above. Do this monthly and note your improvement.

Summary

• If you can only stand on one foot for less than five seconds, your balance could use improvement. So exercise your proprioceptors.
• The aerobic, strengthening, stretching, and mind-body activities you’re already doing are helping you improve your balance.
• You can try single-leg standing, shifting your weight from side to side, walking rapidly while stepping over objects in your path, walking heel-to-toe, and standing up and sitting down without using your hands.