When you touch a hot stove, your body instinctively pulls away to prevent burns—no conscious thought required. Similarly, your body has automatic responses to maintain balance, controlled by the somatosensory system – a network of nerves that helps you move and maintain balance automatically. These nerves send messages from your muscles, joints, and skin to your brain, telling it things like where your feet are, how much pressure you're using, and if something feels unsteady. In response, your brain quickly processes this input and sends signals to adjust your posture or movements – such as shifting your weight when stepping on something wobbly to prevent a fall.

When these sensors aren’t working properly, your balance can be thrown off and increase the risk of injury. That’s why it’s important to keep this system strong, so your body can respond automatically and keep you steady.

The Impact of Aging on Balance

As we age, our ability to maintain balance during daily activities tends to decline. All three systems responsible for balance—vision, vestibular, and somatosensory—can weaken over time. Around the age of 50, the receptors in our joints and muscles begin to lose their efficiency, meaning they provide less accurate information to the brain about the body’s position. As a result, the brain may struggle to respond appropriately to correct balance.

In addition to aging, certain health conditions such as diabetes, strokes, and vascular problems can impair the somatosensory system, making it even harder to maintain balance. This is why regular exercise and activities that engage the somatosensory system are crucial as we get older. Here are a few examples of movements that can help keep this system sharp and enhance balance.

1. Single-Leg Balance – Stand on one foot for 20–30 seconds, then switch to the other foot. To increase difficulty, try closing your eyes or standing on a softer surface like a foam pad. This challenges your body's ability to sense position and make small adjustments to stay balanced.
2. Heel-to-Toe Walk (Tandem Walking) – Walk in a straight line by placing the heel of one foot directly in front of the toes of the other foot, as if walking on a tightrope. This helps improve coordination and forces the somatosensory system to adapt to a narrow base of support.
3. Ankle Sways (Weight Shifts) – Stand with feet hip-width apart and gently shift your weight forward, backward, and side to side without lifting your feet. This movement activates the receptors in your joints and muscles, improving your body's ability to detect and correct changes in balance.

How Physical Therapy Can Help

If you're having trouble with balance or often find yourself tripping, physical therapy can help. A physical therapist will evaluate your somatosensory system and create a plan with exercises tailored to improve your balance. With the right treatment, you can improve your stability and reduce the risk of falls. Schedule an appointment here to get started.