Improving Balance
When I was younger, balance was something I never gave much thought to. I walked with confidence, carried groceries up the stairs, even danced a bit with my husband in the kitchen. But now that I am over 80, and living with Inclusion Body Myositis, balance has become something I think about every single day.
This disease has slowly weakened the muscles in my thighs, arms, and fingers. It's sneaky like that—taking its time, giving you false hope now and then, but eventually making you question each step you take. Some mornings, I feel like I’m walking on marbles. My legs wobble, and the floor feels farther away than it used to. That fear of falling? It’s very real. And it’s not just a fear—it’s a possibility.
But here’s what I’ve learned: giving up isn’t an option.
Why Balance Training Matters
When you live with IBM and you’re in your 80s, balance training is not about getting back to what you were. It’s about keeping what you still have. It’s about staying independent, protecting yourself from falls, and preserving your confidence.
Falling at my age can mean more than a bruise. It can lead to hospital stays, fractures, or worse. But staying still or being afraid to move can be just as dangerous. Muscles weaken faster, and your world gets smaller. Read more about a recent fracture I had in my elbow due to a fall here.
Balance training has helped me fight back—not against the disease itself, but against what it tries to take from me.
What’s helping me.
Here are a few things that help me reach strength and a comfort level about my being able to keep from falling:
A neurological physical therapist. Read the previous post on this here.
Heel-to-toe walking and backward walking along the hallway.
Using resistance bands to strengthen the muscles that help keep me upright.
Practicing transitions from sitting to standing—because getting out of a chair safely matters more than most people realize.
Changing my center of gravity by shifting my weight from side to side.
Finding a therapist who specializes in equilibrium. My therapist started me on mats to learn to get up off the floor before even having me do standing strengthening. At first, I had to use the workout furniture to accomplish this, but like babies learn to stand and walk, I finally got it. Then we moved on to which muscles were weak, keeping me from maintaining my balance. This has started to make a big difference in my confidence and strength. Some days I cannot make myself do all the exercises I should, but I make sure I walk and do a few of the movements. I always have something sturdy nearby—walls or furniture. I don’t push myself past what feels safe, but I don’t let fear decide for me, either. It is incredible what our bodies can do if we are willing to start from where we are and move forward slowly.
Listen to Your Body, but Don’t Let It Whisper Lies
IBM can make you feel like you’re fragile. But I’ve learned I’m stronger than I thought. Strength doesn’t always come in muscles—it comes in showing up each day, doing what you can, and being kind to yourself on the hard days.
Some days, I cry in frustration. I grieve for the things I can’t do. That’s okay. But then I get back to work because I want to keep walking down my hallway and to the mailbox. And I want to do it on my own two feet.
A Word to Others on This Path
If you’re reading this and you’re dealing with IBM—or aging in general—please know this: it’s never too late to start balance training. Even small movements matter. And even if you can’t reverse the decline, you can slow it, steady it, and feel a bit more in control. Tell me in the comments what is working for you!
Ask for help. Lean on professionals. Use mobility aids without shame—they’re tools of independence, not signs of defeat.
And most of all, don’t stop moving.
I still make myself swing my legs out of bed and walk with my neighbor every weekday. We keep each other disciplined so we don’t let the other one down. AND we don’t let the aging process win!
Resources I Trust
The Myositis Association – for information and community.
National Institute on Aging - Exercise and Physical Activity – for safe exercise ideas.
“All we have to decide is what to do with the time that is given us.”
We have a bookshop store HERE where you can find books Linda has read, or that look helpful for folks dealing with chronic diseases of various kinds.
This blog post is based on personal experiences and is not meant to provide medical advice.
Always consult your healthcare professional for personalized guidance on your health journey.