A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

One Simple Exercise to Strengthen Your Balance System

Have you ever noticed that quick head turns or walking in dim light make you feel a little off-balance? That’s your vestibular system at work — a small but powerful sensory network inside your inner ear. It sends signals to your brain about motion, head position, and spatial orientation, helping you stay upright and steady with every step.

As we age, the vestibular system can lose sensitivity, especially if it’s not challenged regularly. Studies show that age-related vestibular decline contributes directly to slower balance reactions and increased fall risk. The great news is that the vestibular system is trainable — just like muscles or coordination..

The Exercise: Head Turns on One Foot

How to do it:

• Stand tall with one foot lifted slightly off the ground (hold onto a counter if needed).
• Turn your head slowly side-to-side, keeping your eyes focused on a distant point as long as possible.
• Perform 10 head turns, then switch legs.

For more challenge: try a softer surface (like a foam pad).

This exercise targets the vestibulo-ocular reflex (VOR) — the reflex that stabilizes your gaze while your head moves. A well-trained VOR means your eyes and inner ear communicate efficiently, helping your body make instant micro-adjustments to maintain balance.

Research from the Journal of Geriatric Physical Therapy shows that exercises stimulating the vestibular system, including gaze-stabilization drills like this one, improve dynamic balance and reduce dizziness in older adults. Over time, these small movements can enhance your ability to recover quickly when you stumble or turn your head suddenly — key for fall prevention and daily confidence

Why It Works

• Activates multiple systems: Combines sensory input from your eyes, inner ear, and proprioceptors (joint sensors).
• Improves brain-body coordination: Strengthens the connection between your vestibular system and the cerebellum, the part of your brain that controls balance and precision.
• Enhances stability: Encourages your body to stabilize from the top down, rather than relying only on your legs.

Spicy Peanut Sweet Potato Soup

I tried this recipe this week and it was a bit hit in the Nielsen house! It might be delicious to add shrimp!  Let me know if you try it. 😋

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 2 medium sweet potatoes, peeled and cubed
• 4 cups vegetable broth
• ½ cup natural peanut butter
• 1 teaspoon cumin
• ½ teaspoon chili flakes (optional)
• Salt to taste
• Fresh lime and cilantro for garnish

Instructions:

1. Heat oil in a pot, sauté onion for 5 minutes.
2. Add garlic, ginger, cumin, and chili; cook 1 minute.
3. Add sweet potatoes and broth. Simmer 20 minutes until tender.
4. Stir in peanut butter until smooth.
5. Blend until creamy, then season with salt and a squeeze of lime.

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