Practical Steps to Improve Vestibular and Proprioceptive Systems for Aging Population

I explain why and how to create neural and muscular abilities for better balance, flexibility, agility, and mobility as we age based on reviews from credible sources.

A person shows a delicate balancePhoto byJansel Ferma from Pexels

Disclaimer: This post does not include health advice. It is for information and awareness purposes based on the literature reviews and my personal experience. I'm a scientist and technologist with four decades of research and development experience.

The Importance of Balance, Flexibility, Agility, and Mobility

Dancers and athletes with ancient wisdom knew the importance of critical nervous system components before modern science recognized, understood, and described them with empirical evidence.

This story is about over 100 years of scientific work pioneered by two Nobel Laureates (Bárány in 1914 and Sherrington in 1932) who explained the vestibular and proprioceptive systems from two different angles.

Due to health impacts and implications, I want to stress the importance of these balance, mobility, and flexibility systems for the aging population. Seniors have higher risks of falling, causing fractures, suffering, and shortening their lifespan.

This post aims to create awareness to improve our nervous system to support healthy and graceful aging by improving our nervous and related systems.

As these are complex anatomical systems, I will explain their importance without going into scientific and technical details and provide practical tips to improve them.

At the end of the article, I provide an overview of these two systems for those unfamiliar with them who want a high-level perspective.

Everyone of any age needs to know about the importance of these systems and improve them naturally and intentionally. But, they are extra critical for the aging population as they fall, and fracturing is a big risk factor for healthspan and lifespan.

Let’s look at dancers and athletes who leverage these systems to perform and reduce the risk of injury with physical and mental training.

Learning from Dancers and Athletes

During complex movements, dancers rely on proprioceptive, vestibular, and visual systems to maintain balance, coordination, and spatial awareness. These professionals integrate them.

For example, a ballet dancer performing pirouettes must maintain a precise center of gravity while rotating the body and coordinating movements of the torso, legs, and arms.

Athletes rely on these systems to maintain balance and coordination during complex movements.

For example, gymnasts performing flips and twists must maintain spatial awareness and adjust their body position in response to changes in orientation and velocity.

Why are these systems vital for the aging population?

As people age, the function of their proprioceptive and vestibular systems can decline, leading to a higher risk of falls.

Falls are a major health concern for the aging population. They can result in serious injuries such as hip fractures, head injuries, and other complications, reducing the ability to live independently.

The increased risk of falls is due to changes in the sensory and motor systems as we age. Seniors have a higher risk of falling down and causing fractures. Timely treatment and prevention are vital.

According to NIH “one in four women age 50 or older fall each year.”

Lancet report states, “Globally, in 2019, there were 178 million new fractures (33.4% increase), 455 million prevalent cases of acute or long-term symptoms of a fracture since 1990.”

The proprioceptive and vestibular systems are critical for the aging population, as falling is one of the biggest risk factors for longevity.

1 — The vestibular system, responsible for detecting changes in head position and movement, can become less responsive with age, leading to an increased risk of dizziness and loss of balance.

2 — The proprioceptive system, responsible for detecting changes in muscle length and tension, can become less sensitive with age, reducing the ability to detect changes in body position and balance.

By maintaining and improving the function of these systems via regular activities that I introduce in the next sections, we can reduce the risk of falls, improving the quality of life and longevity.

An Overview of Vestibular and Proprioceptive Systems with Associated Cells and Organs

This section is for those wanting a high-level perspective of these two systems. As they are complex and involved, I provide a simplified version to paint a mental picture of them.

1 — The vestibular system

The vestibular system is a sensory system in the inner ear responsible for detecting and processing information about the body’s movement and position in space.

It works with the visual and proprioception systems, helping us maintain balance and stability. Neuronal networks linked to the peripheral vestibular system contribute to gravitoinertial sensation, balance control, eye movement control, and autonomic function.

As explained in this paper, ascending connections are also linked to our emotional brain (the limbic system) and thinking brain (the cerebral cortex) and impact comorbid balance and anxiety disorders.

From an anatomical aspect, the vestibular system comprises two small fluid-filled structures, the utricle and saccule, and three semicircular canals. The structures detect linear acceleration and head position relative to gravity. The canals detect rotational movements of the head.

The information from this system is sent to two brain regions (the brainstem and cerebellum) for processing and integration with information from other sensory systems to produce a coherent spatial orientation.

Dysfunction or damage to the vestibular system can result in balance problems, leading to falling and causing physical damage.

The symptoms of vestibular balance disorders include disorientation, dizziness, blurred vision, feeling off-balance, falling, stumbling, or feeling as if floating or spinning.

2 — Proprioceptive systems

Proprioceptive systems are vital for the body’s ability to sense and control its movements. They involve specialized receptors and neural pathways that allow the brain to monitor and adjust its position and movement.

The concept of proprioception means the sense of the body’s position, movement, and orientation in space.

Recent studies have identified multiple proprioceptive neurons and proprioceptors and their roles in the locomotion of various model organisms.

Proprioceptive systems work through specialized receptors in the muscles, tendons, and joints that sense changes in the body’s position and movement.

When muscles contract and stretch, these receptors send signals to the brain, allowing it to monitor and adjust the body’s position.

The structures involved in proprioception are the sensory receptors in the muscles, tendons, and joints and the neural pathways that transmit signals from these receptors to the brain.

Proprioceptive systems enable movements like walking, running, standing, playing sports, or playing musical instruments.

When walking, the proprioceptive systems help us maintain balance and adjust our movements to changes in the field.

In sports or dancing, proprioception helps athletes and dancers coordinate their movements and make quick, precise adjustments to their positions on the surface.

When playing a musical instrument, proprioceptive systems help musicians maintain proper posture and finger position to produce the intended sounds.

The receptors in the muscles are called muscle spindles. The receptors in the tendons are called the Golgi tendon organ. The joints also have proprioceptive receptors called Ruffini endings and Pacinian corpuscles.

Golgi tendons are important sensory receptors in the proprioceptive system, which provides the brain with information about the body’s position and movements.

Spindle cells and the Golgi tendon organ are vital components of the proprioceptive system. They help us to maintain balance, coordination, and desired posture.

Spindle cells (muscle spindles) are sensory receptors located within muscle fibers that detect changes in muscle length and speed of stretch.

They comprise specialized muscle fibers called intrafusal fibers. Sensory nerve fibers innervate them.

When muscles are stretched, the intrafusal fibers within the spindle also stretch, triggering the sensory nerve fibers to send signals to the spinal cord and brain, producing reflexive muscle contractions to maintain balance and required posture.

Golgi tendons connect muscles to bones. They detect changes in muscle tension and force, providing the brain with information about the level of muscular effort being exerted. They are the physical junctions between muscles and tendons that transmit forces.

The Golgi tendon organ is a sensory receptor that detects changes in muscle tension and initiates reflexive relaxation responses to protect against muscle damage.

When muscles contract, tension is generated within the tendon, which triggers the Golgi tendon organ afferents to send signals to the spinal cord and brain. Then the body adjusts muscle tension to prevent injury.

Afferents refer to nerve fibers that carry signals from the body’s periphery and sensory organs to the central nervous system.

You can learn more about Spindle cells and Golgi tendon afferents in this scientific paper published in Nature in 2021.

Practical Tips for Improving These Systems Joyfully

Improving the vestibular and proprioceptive systems can help us to enhance mobility and balance, reducing the risk of falls and injury.

Improving the proprioceptive and vestibular systems requires a multifaceted approach combining exercises and therapies designed to challenge and improve the function of these systems.

Using some of the following strategies daily can enhance our balance, coordination, and mobility, reducing the risk of falls and injury.

1 — Balance Training In Different Directions and Movements

Balance training involves exercises challenging the proprioceptive and vestibular systems. Some examples are standing on one leg, walking heel-to-toe in a straight line, and squatting on a balance board.

These exercises compel the body to make rapid adjustments to maintain balance, improving the function of these systems over time.

Exercises affecting changes in direction or movement patterns, such as agility drills and plyometrics, can challenge these systems.

The mechanism behind balance training relates to the process of neuroplasticity. It refers to the brain’s ability to adapt and change in response to new experiences.

Balance workouts allow the brain to create new neural connections. Regular balance training can strengthen connections, improving communication between the sensory and motor systems.

2 — Aerobic and Anaerobic Workouts

Regular aerobic exercise can improve cardiovascular health. It can indirectly improve the function of these systems.

Moderate aerobic workouts can reduce inflammation and oxidative stress in the long term. Stress and inflammation negatively impact mobility, agility, flexibility, and physical function.

Aerobic workouts can improve blood flow and oxygen delivery to the brain, improving the function of these balance and mobility systems.

Anaerobic workouts can potentially improve the function of the proprioceptive and vestibular systems.

Anaerobic workouts (high-intensity interval training and weightlifting) can challenge these systems for precise control of movement and balance.

They can improve proprioception and vestibular function through neural adaptation and improved muscular control.

3 — Yoga, Pilates, Martial Arts, and Barefoot Walk on Beach

Yoga, Pilates, and martial arts are mind-body exercises involving slow, controlled movements. They can improve body awareness, balance, and coordination.

These exercises include deep breathing and meditation, reducing stress and anxiety, and improving overall mobility and physical function.

The mechanisms behind these activities involve regulating the autonomic nervous system, like controlling heart rate and breathing.

A specific shift in the autonomic nervous system (from ANS to PNS) can reduce stress and anxiety, improving overall mental and physical function.

For example, these exercises can lower sympathetic nervous system (SNS) activities and increase parasympathetic nervous system (PNS) activity. ANS is associated with stress response, and PNS is with relaxation.

Popular martial arts are Judo, Karate, Taekwondo, Kung Fu, Jiu-Jitsu, Krav Maga, and Aikido which are fast in movement. However, with much slower movements, Tai Chi is practiced for meditative purposes.

Since childhood, I have learned and practiced Taekwondo and Pilates, significantly improving my balance and mobility. I also learned Yoga in my mid-20s and still enjoy it as a mindfulness practice.

Later when my son was born, I learned that barefoot walking could improve his proprioception. Since then, I have enjoyed barefoot walks on the beach and well-maintained grass in clean gardens.

Walking on the beach with no shoes can provide sensory feedback to the feet, improving the brain’s awareness of the body’s position and movement.

This increased sensory input can improve the body’s ability to make fine adjustments to maintain awareness, balance, and stability.

4 — Vision Training (Ocular Motor Training)

The visual system works with the proprioceptive and vestibular systems to maintain balance and spatial awareness.

Vision training exercises, like tracking moving objects and practicing eye movements, can improve the visual system’s ability to integrate with other sensory systems, enhancing mobility, agility, and flexibility.

My favorite pastime activity is table tennis (ping pong), ideal for my vision training. It covers rapid reflexes and hand-eye coordination.

I have to track the ball as it rushes across the table, judge its speed, and make split-second decisions about where and how to hit it.

The mechanism behind vision training is the process of sensory integration, which I will cover in the next section.

It means the brain can combine information from multiple sensory systems into a coherent environment representation.

These exercises, known as Ocular Motor Training, are also used for vision therapy for traumatic brain injury.

5 — Sensory Integration Therapies

Sensory integration therapies expose patients to various sensory stimuli, like vibration, texture, or temperature changes, to improve the brain’s ability to process and integrate sensory information.

These therapies can be helpful for people with sensory processing disorders with difficulty processing and responding to sensory information.

Even though the effectiveness of these therapies is still argued in the science and medical communities, they are commonly used for autistic people for occupational health purposes.

The mechanism behind sensory integration therapy is the process of neuroplasticity. Exposing patients to sensory stimuli encourages the brain to adapt and create new neural connections.

Conclusions

The vestibular system informs the brain about the head’s position and movement. The proprioceptive system provides information about the position and movement of the limbs and joints. Together, these systems maintain balance, coordination, and spatial orientation.

Dysfunction or damage to the vestibular system can result in balance problems, dizziness, and vertigo. If you are experiencing the symptoms of vestibular disorders, you need to see an otolaryngologist.

These specialists are trained to diagnose and treat disorders related to the vestibular system, including paroxysmal positional vertigo, Ménière’s disease, and vestibular neuritis. For other neurological issues, you need to see a neurologist.

Thank you for reading my perspectives. I wish you a healthy and happy life.

Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experience, and perspectives to provide information and create awareness.