The Five Pillars of Balance: An Introduction to a Complex System

If you’ve ever wondered why your balance feels “off” some days or why certain movements seem harder than they used to, you’re definitely not alone. Staying steady on your feet is something most of us take for granted — until it starts to feel a little shaky. And here’s the thing many people don’t realize: balance isn’t just one skill. It’s an entire team effort happening inside your body, every second of every day.

Several systems work together behind the scenes to help you stay upright, move confidently, and react quickly when something unexpected happens. When one of these systems isn’t working at its best — whether due to age, illness, injury, or just normal changes over time — you might notice dizziness, unsteadiness, slower reactions, or even a higher risk of falls. According to the CDC, more than 1 in 4 adults over age 65 experiences a fall each year, and many of those falls are related to changes in vision, strength, and balance control.

But once you understand why balance changes, you can take very practical steps to improve it. And that’s exactly what this new blog series is all about. We’re going to break down the key systems that work together to keep you steady:

Your vestibular system — tucked deep inside your inner ear, it’s like your internal level and motion detector. When it’s not working correctly, you might experience dizziness or vertigo.

Your visual system — your eyes do far more than help you see; they also help your brain understand where you are in space. That’s why changes in depth perception or cataracts can affect balance more than people expect.

Your somatosensory system — this includes the nerves and receptors in your muscles, joints, and feet that tell your brain what your body is doing. If you’ve ever felt unsteady on uneven ground or lost sensation due to neuropathy, you’ve experienced this system in action.

Your muscle strength and reaction time — strong legs, hips, and core are your anchors. They allow you to catch yourself if you stumble and help you move with confidence. As we age, we naturally lose muscle mass (a process called sarcopenia), which is a major contributor to falls — but also very treatable with the right exercise.

Your brain — the real control center. It takes all the information from your eyes, ears, and body, then decides how to help you stay upright. This is why multitasking, stress, or cognitive changes can unexpectedly affect balance.

Each of these systems plays a unique role, and they all rely on one another. When one slows down, the others have to work harder. That’s why balance training works best when it addresses the whole picture, not just one piece.

Over the next several blogs, we’ll dive into each of these systems individually. You’ll learn what they do, how they change over time, common conditions that affect them, and — most importantly — what you can do to keep them functioning well. We’ll talk about vertigo, vision changes, neuropathy, strength loss, Parkinson’s-related balance issues, and so much more.

My hope is that by the end of this series, you’ll not only understand your balance better, but you’ll feel empowered to take steps that keep you moving confidently and independently for years to come. And remember, if you ever feel like something is “off,” getting a simple assessment can make a world of difference.

In the meantime, if you’re looking for ideas on specific exercises you can do on your own, check out the video library for some suggestions.

Stay tuned — next up, we’ll head into the inner ear and explore the powerful vestibular system.