From jogging to slogging, speed walking to a slower but steady stride, I’ve aged into a reasonable exercise program. Along the way, I’ve had a few minor mishaps like stumbling over tree roots, jumping out of the way of cars, dancing around dogs wanting to join in the fun. Fortunately, quick reflexes and good balance always saved me.

But late last summer I learned a lesson that suggested my footing was off and I needed to consider the steadiness of my aging bod.

Out for my regular walk, I was chugging along at a pretty good pace when a glitch in the sidewalk threw me off balance. I tried to catch myself, stabilize my body, stay upright as I was always able to do in the past. Much to my annoyance, I wasn’t successful. With a bruised and aching right knee, I limped home to spend days icing, elevating, and complaining. While confined to the couch, I remembered a section in my fitness book on the subject of balance. As you read on, consider the state of your footing and ability to stay standing and steady.

Weakness, poor range of motion, loss of balance can occur after surgery, with chronic illness, and through the aging process. Being physically off balance is common. “Fear of falling is one of the biggest reasons for balance deficit,” says retired physical therapist Barbara Paschal “People need more exercise and practice in moving in a balanced fashion. They’re afraid, therefore balance strategies become inappropriate, but understandable.” The good news is balance can be relearned.

Back when I was doing some book research, I looked into a balance class. It began with a talk on walking, posture, how to prevent pain and injury, and strengthening various areas of the body. Starting with a slow warmup, students then segued into a set of moderate low-impact aerobic exercises that focused on balance. A cool down employed the same aerobic movements as the workout, just in slow motion.

“There’s constant repetition, and research has found that repetition improves balance. There must be a great deal of practice,” says Paschal. “It’s much like learning to play the piano.”

If you were to go for lessons for the first time you’d be asked to practice. Where the mind and the body merge, which is very much balance, one must practice. The brain then begins to lay down the memory of correct movements. Balance does diminish somewhat with age, but what they have found is that we are speeding up that diminishment of balance not with age, but with what we do with age.”

Balance classes are available today online and in person and might be worth considering. A class can bring variety to your exercise routine, increase comfort levels when doing daily chores, encourage new interest in your health goals, and add an element of confidence to your life.

Tai chi is another discipline to think about. The movements are low-impact and can help reduce falling risks and improve balance. In addition, participants get into a more relaxed state of mind and that can contribute to overall healing. When considering a balance or tai chi class, it’s important to work with instructors who continue to improve and develop their own skills.

My fitness book isn’t new, and things change over time, but the need for optimal fitness for good aging remains the same. I recently caught up with Barbara. It was great to hear that she’s still adding to the community with good health agendas. Her presentation “Exercise is Essential for Our Hearts” can be read on the Sequim Free Clinic website under News and Events. Barbara also teaches a class called “Exercise is Fun” offering educational information on various health and fitness subjects as well as moderate aerobic exercise to enhance strength, flexibility, endurance, and balance. Her class also includes stretching. You can email me for more info.

Whenever I write about health, I always have the best interest of my readers in mind. Therefore, I highly recommend checking with your primary care physician (especially if you have a preexisting condition) before jumping into any new fitness routine.

Safe, appropriate exercise can add greatly to aging in good spirits.

Carole Marshall is a former newspaper columnist and feature writer for American Profile magazine. She’s had stories published in Chicken Soup for the Soul books and has written two novels and one fitness book. cmkstudio2@gmail.com