Maintaining good balance is crucial as you get older. Asking these questions can help

Take a shower. Shopping. Moving through the kitchen. To decorate. The underappreciated connection between these everyday activities is proper balance, which geriatricians say is key to maintaining an independent lifestyle as we age.

A lack of balance can be dangerous. According to the Centers for Disease Control, 3 million older adults in the U.S. seek medical care for fall-related injuries each year. But falling isn’t inevitable, says Roopa Anmolsingh, a geriatrician who developed the Cleveland Clinic’s balance classes.

“Some people have the misconception that you are going to fall as you get older. That is not true,” Anmolsingh said. “You can control how you fall, and whether you fall.”

To prevent falls, geriatricians say people should start asking themselves questions about their balance as early as age 50.

Do I ever feel insecure?

In addition to muscles and bones, other systems in the body can also influence balance. So it’s important to get checked by a doctor if you ever feel shaky, even occasionally. The cause may be related to blood pressure, medications, inner ear function, a nervous system problem, or numerous other potential problems.

Even if instability is not a problem, a simple at-home assessment can help you determine if you still need intervention.

Stand next to a wall or something that can provide support if necessary and raise one leg. If you can balance on each leg for 10 seconds, you’ll be fine, says Greg W. Hartley, a professor of physical therapy at the University of Miami who specializes in geriatrics.

“If you can’t do that, you should probably see a physical therapist,” he said.

Another assessment, which Hartley recommends doing under supervision, is called TUG, which means “timed up and go.” Sit in a chair and start a timer while standing. Walk 3 meters, come back and stop the timer when you sit back down. If it lasts longer than 15 seconds, the chance of a fall is very high. Twelve seconds or less: the chance of a fall is virtually zero.

The National Council on Aging offers an online tool to assess your risk for a fall that includes questions about medications, whether you worry about falling and whether you have difficulty stepping over a curb.

What can I do to improve balance?

Because muscle mass begins to decline in most people around age 30, geriatricians say the best way to maintain good balance is to remain physically active throughout life. But it is never too late to prioritize it, Anmolsingh said.

Tai chi and yoga are especially good for older adults because they involve controlled movements while shifting body weight. There are also individual exercises that people can use in their daily lives.

Anmolsingh recommended standing on one foot while waiting in line at the grocery store. At home, try sitting up and down several times from a chair without using armrests. While holding onto a chair or the wall, perform three-way leg lifts on each side, lifting one leg forward, to the side, and then back. At the counter, take a few steps to the side in each direction.

How often should I do the exercises?

For general physical activity, which will improve balance as well as mood and overall health, the National Institute of Aging recommends at least 150 minutes per week. That should include a combination of stretching to improve flexibility, an aerobic activity that increases heart rate, and strength training with weights or resistance bands.

For balance-specific exercises, it’s especially important to do them regularly because it takes at least 50 hours of training to have a measurable impact, Hartley said. In addition to strengthening the associated muscles, repeating exercises repeatedly over extended periods of time trains the brain to respond properly when you slip or trip.

“Just as an athlete needs to do reps to train for a sport, you do reps to train for everyday balance activities,” he said.

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Albert Stumm writes about wellness, food and travel. Find his work at https://www.albertstumm.com.