Struggling with balance as you age? Experts say there might be a simple solution.

 

I use the BOSU(Both Sides Up) ball for this purpose, round side down, more challenging but less likely to roll the ankle.

I always preferred the round side down, although harder to get on it, it had less chance of rolling an ankle and more challenging.

Struggling with balance as you age? Experts say there might be a simple solution.

The experts consulted for this story do not necessarily endorse the products ahead unless otherwise noted.

Experts tell us that balance is something that can likely decline with age, unless you take measures to train it — a worthwhile endeavor, according to Annalise Calo, physical therapist at WAVE Physical Therapy & Pilates in Ohio at the time she was originally interviewed for this story. She said the risks associated with weaker balance come from a person’s reduced ability to quickly recruit the muscles needed to prevent a fall, which can lead to increased mortality in the case of pelvic fractures, some studies show. After coming across this popular $21 “balancing disc” online, we asked Calo if this is as effective a training tool as reviewers claim it is.

“These discs can be helpful when used in the right context,” Calo said of balancing tools like the ProsourceFit disc, which is a 15-inch inflatable cushion that can be used to perform a number of balancing and core-strengthening exercises. ”[They] move as your weight shifts, helping to improve proprioception (awareness of your position in space) and reaction time.”

Calo notes that a disc like this shouldn’t be first in line for balance training, but rather used as an adjunct tool, and it’s not for people who have severely compromised balance. Someone should be able to stand for at least 30 seconds in certain positions — with one foot in front of the other, for example, or on one leg only — if they are going to use this tool.

Calo also indicated that posture is something that is additionally impacted by age, “due to reduced joint space or disc height and decreased proximal muscle strength, which normally helps keep the body more upright,” she said.

Related video: How much should you be able to walk according to your age? (Welltica+)The ProscourceFit disc aims to engage multiple core muscles that are required for maintaining a healthy posture, and can even be placed behind the back while sitting to provide support or as a cushion to help reduce sedentary habits while sitting for long periods of time. This is important to note because, as Calo pointed out, sitting more frequently can reduce hip flexor mobility, which also leads to a more bent-over posture.

“This pillow is particularly good when sitting at a computer. It allows me to move my spine as I sit. So much better than being locked in a postural slump. I also like being boosted a couple of inches taller, which helps with the angle of my hands on a keyboard,” one Amazon customer said.

Made with a dual-textured surface on both sides to prevent slipping, the disc can be inflated to your preferred firmness and intensity levels. The device will be more supportive when filled to capacity with air, making it easier to stand on. You can deflate the cushion to create a less stable surface and challenge yourself further. 

“You can stand on these discs with both legs or a single leg. If you have mastered those activities, you can work towards closing your eyes while standing on one or both legs,” Calo said.

She said that you can even get more advanced and stand on the disc while passing a weight from hand to hand, or place the disc on a step and step up and down onto it, paying close attention that there is no risk of slipping.

One ProsourceFit balancing disc reviewer claimed that they used to have trouble walking, often tripping. Then, after about two weeks of regular use with the disc, they noticed a big difference.

“I now have more confidence in walking and getting in and out of the bathtub,” they wrote.

Before you try out these discs for yourself, Calo cautions that many older adults have worse balance than they realize and should see a professional, like a physical therapist, to assess it before training independently. 

Promising Amazon reviews: 

″I really like my balance disks. Had trouble walking, tripping n very unsteady. I now have more confidence in walking and getting in n out of the bathtub. I use mine most days 3 times a day. I stand balancing then I do a light bounce about 10 minutes at a time. I use mine close to the kitchen sink or counter so I have something to grab if I loose balance. Sooo glad I have them. Made a big difference in about a 2 weeks.” — Pamela Woodard

“Everyone in my house uses this! Best $10 I’ve spent. Really works your core strength while balancing. I do some yoga poses and I can definitely feel a difference.” — yvette c

“I bought this to work on my one leg balance, and it has done a great job! Easy to inflate, and perfect size for practicing standing on one leg. After practicing on this, my balance on the floor is greatly improved. Well worth the price just for that.” — Annie C.

“I use this on my office chair for balance and posture. It allows me to ‘free sit’, encourages me to move and balance - thus strengthening my core muscles, keep my spine flexible and strengthen my back up to my shoulders.

I’m still recovering from being rear ended, and this is an easy tool to get more of a work out all day every day. It is helpful for balance - standing on it as well. It has helped re-train my brain through dizziness and balance issues.” — Nancy Horne

The original version of this story was published on HuffPost at an earlier date.