How to Improve Your Body’s GPS for Better Balance & Stability
I received a newsletter yesterday from Betsy Lerner at the HKC Foundation for Parkinson’s that featured an interesting article about proprioception—the body’s ability to sense its position, movement, and balance without relying solely on vision. It got me thinking about just how critical this sense is for maintaining stability, preventing falls, and improving overall movement quality.
Proprioception is like your body’s built-in GPS. It allows you to walk in the dark without tripping, reach for a glass of water without staring at your hand, or maintain your balance when standing on one leg. This internal feedback system relies on sensory receptors in your muscles, joints, and skin, constantly sending signals to your brain to help you move efficiently and safely.
For older adults and individuals with conditions like Parkinson’s disease, proprioception can become impaired, increasing the risk of falls and injuries. When proprioception is strong, however, the body can quickly react to instability, making automatic adjustments that help prevent dangerous tumbles.
Curious about how your proprioception measures up? The article mentioned a couple of simple tests you can try at home:
While standing in front of a mirror, close your eyes and try to raise both arms to shoulder height, parallel to the floor. Once you think you’re positioned like an uppercase ‘T,’ open your eyes and use the mirror to note how far your arms are from where you expected.
With your eyes open and both arms crossed over your chest, time how long you can keep your balance while standing on one leg. Repeat the exercise with your eyes closed. Repeat both tests with the other leg. According to Dr. Morrow, healthy adults under 50 should be able to balance for 40 seconds with both eyes open and seven seconds with both eyes closed. By the time you reach your 70s, those numbers drop to 15 and two seconds. If you find yourself wobbling or losing balance quickly, your proprioception might need a little fine-tuning. But don’t worry—there are ways to improve it!
The article outlined some effective ways to boost proprioception, and I’d like to add one more to the list: Tai Chi.
Tai Chi is a slow, controlled martial art that emphasizes posture, balance, and fluid movement. It’s an excellent tool for proprioception training because it requires:
Mindful body awareness – Each movement engages multiple joints and muscle groups, strengthening the connection between your brain and body.
Postural control – Proper alignment is crucial for both safety and effectiveness, reinforcing good movement habits.
Multi-directional stepping – Shifting weight and stepping in different directions improves agility and reaction time.
Knee flexion and joint activation – In my classes, I often emphasize keeping a slight bend in the knee. This increased tension activates sensory receptors in the joint, enhancing the feedback loop to the brain.
Beyond balance benefits, studies have shown that improving proprioception can also help reduce pain and enhance function in people with osteoarthritis of the knees. Strengthening this sense translates into smoother, safer movements in everyday life—whether stepping off a curb, getting out of a chair, or walking on uneven terrain.
If you want to maintain independence and move with confidence, investing in proprioception training is a great step forward. Whether through simple balance drills, strength training, or a practice like Tai Chi, enhancing your body’s awareness can lead to a more stable, injury-free life.
Want to dive deeper? Check out the full article here and explore the benefits of proprioception for yourself. And if you’re interested in Tai Chi as a tool for improving balance and movement, join one of my classes—your body will thank you!
Move better, live better.