We’ve written before at HuffPost UK about balance training, a “neglected” form of exercise that the NHS says can improve your health and mobility as you age.
That’s useful given that falls and related fractures are most common among those over 65 and can be particularly dangerous for this group.
And a specific type of balance training called “perturbation-based balance training” (sometimes shortened to PBT) has been linked to faster reaction times following trips, slips, and wobbles and better “health-related quality of life” for older individuals.
A Frontiers paper called PBT a “promising approach to fall prevention” and a “paradigm-shifting approach that may improve effectiveness and efficiency of a fall prevention exercise intervention”, though further research may be needed.
What is perturbation-based training?
According to Samantha Cubbins, a strength and conditioning coach and Lifting Club ambassador at Gymshark, “Perturbation-based balance training is a rehabilitative approach that helps reduce the likelihood of falls”.
To some extent, she added, it does this by mimicking sensations like tripping. “It is centred around deliberately throwing off your balance so that the body gets better at preventing a fall,” the coach explained.
The activity has been associated with a 24% lower rate of falls.
It “is different to classic balance exercises such as standing on one leg or yoga. It’s all about your balance being thrown off suddenly, rather than being controlled. Think of it as improving your reactive balance, rather than overall balance.”.
Strengthening these reflexes might be key to catching yourself before a stumble becomes a full-on fall.
Who can benefit from perturbation-based training?
“This type of movement is great for ageing adults, but everyone can benefit from this training and the earlier you introduce them into your routine, the better,” Cubbins continued.
Runners, for instance, might benefit from PBT, per the expert – especially those who regularly jog along uneven ground.
And “it can be really beneficial for hybrid athletes to prevent joint injuries, such as ankle sprains when jumping and lunging”.
What are some examples of perturbation-based training?
In one study, participants were told to cycle on stationary bikes without putting their hands on the handlebars. The bike then shook or tilted unexpectedly, but returned to a flat position if the person riding it reacted quickly enough to right themselves.
Per Cubbins, another example includes “running on a treadmill and hitting the stop button. It simulates the trip sensation, meaning the body has to respond quickly”.
However, researchers usually use this method alongside handlebars and harnesses to prevent falls. It’s probably not a good idea to try it on your own and/or without expert guidance.
Alternatively, “Balance boards are another great one to focus on,” the coach said.
“If you’re at the gym with a partner, get them to lightly tap or nudge you whilst on the board to improve your reactive balance.” Balancing on one leg and reaching forward to touch something like a cone might be useful, too, as can standing on one leg with your eyes closed or tightrope-style walking.
As with any exercise, start small, build your skills slowly, and consider your strength and wellbeing when selecting your exercises. Use a personal trainer, coach, or other accredited professional for PBT sessions, especially if you face a high risk of falls – for those who want to give it a try, studies tend to test participants using about two sessions a week.
PTB is generally not recommended for people with conditions like severe osteoporosis, injuries, people who struggle to bear weight, and those with certain cognitive issues. Speak to your GP first if you have concerns.
