{"id":4629,"date":"2026-03-27T00:00:00","date_gmt":"2026-03-27T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/news\/stay-steady-improving-balance-to-prevent-falls\/"},"modified":"2026-05-28T10:10:48","modified_gmt":"2026-05-28T17:10:48","slug":"mantener-un-equilibrio-constante-y-mejorar-para-prevenir-caidas","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/stay-steady-improving-balance-to-prevent-falls\/","title":{"rendered":"Mantente Firme: Mejorando el Equilibrio para Prevenir Ca\u00eddas"},"content":{"rendered":"

Tendemos a dar por sentado el equilibrio cuando solemos esquiar, andar en bicicleta o hacer senderismo. Desafortunadamente, es una de las primeras habilidades en disminuir con la edad y una que puede causar una cascada de problemas de salud. Pero la buena noticia es que una intervenci\u00f3n temprana y la realizaci\u00f3n de ejercicios espec\u00edficos pueden cambiar positivamente su trayectoria de salud, ayud\u00e1ndole a mantenerse activo e independiente.<\/p>\n\n\n

Por qu\u00e9 disminuye el equilibrio y por qu\u00e9 es importante<\/h3>\n\n\n

\u201cAl envejecer, los sistemas del cuerpo que apoyan el equilibrio comienzan a deteriorarse\u201d, dice Lucas Higgins<\/a>, fisioterapeuta de Howard Head Medicina Deportiva<\/a>. \u201cEl sistema vestibular en el o\u00eddo interno se vuelve menos sensible, la masa muscular disminuye y los cambios en la visi\u00f3n tambi\u00e9n pueden afectar nuestra capacidad para mantener la estabilidad.\u201d<\/p>\n\n\n

A medida que estos sistemas se debilitan, a menudo sentimos menos confianza en nuestras actividades f\u00edsicas, incluida la caminata, por lo que disminuimos la velocidad y evitamos desafiar nuestro equilibrio. Esto lleva a un mayor declive, causando un c\u00edrculo vicioso.<\/p>\n\n\n

Las ca\u00eddas en adultos mayores pueden ocasionar lesiones graves, desde traumatismos craneoencef\u00e1licos hasta fracturas.<\/p>\n\n\n

\u201cEl proceso de curaci\u00f3n m\u00e1s lento del cuerpo significa que incluso las lesiones aparentemente menores pueden tener un gran impacto en la salud en general\u201d, dice Higgins. \u201cDespu\u00e9s de una ca\u00edda, muchas personas experimentan una p\u00e9rdida de movilidad e independencia, lo que puede aumentar su riesgo de futuras ca\u00eddas y empeorar las condiciones de salud existentes debido a la disminuci\u00f3n de los niveles de actividad. En algunos casos, las complicaciones de estas lesiones, como infecciones, co\u00e1gulos de sangre o neumon\u00eda, pueden llevar a condiciones que ponen en peligro la vida\u201d.\u201d<\/p>\n\n\n

Se\u00f1ales de advertencia tempranas que no debes ignorar<\/h3>\n\n\n

Los signos de problemas de equilibrio a menudo se manifiestan durante actividades que exigen ajustes r\u00e1pidos o movimientos poco familiares, desde esquiar en nieve apelmazada hasta tropezar con una rama mientras se camina. Si notas una disminuci\u00f3n en la estabilidad o confianza en terrenos irregulares, tambaleo al pararte en una pier que ponerte un calcet\u00edn, dificultad para navegar por habitaciones conocidas con poca luz o problemas con actividades que desaf\u00edan el equilibrio como el paddleboard de pie, podr\u00eda ser una se\u00f1al de que tu equilibrio est\u00e1 empezando a disminuir. Simplemente sentir m\u00e1s miedo o restricci\u00f3n en el movimiento puede indicar un problema, incluso si no notas diferencias significativas durante las actividades rutinarias, explica.<\/p>\n\n\n

Si bien las clases grupales son beneficiosas, las pruebas espec\u00edficas y los ejercicios individualizados por parte de fisioterapeutas pueden marcar la diferencia. Eval\u00faan el sistema vestibular, u o\u00eddo interno; la visi\u00f3n, que muchas personas utilizan para sobrecompensar la falta de equilibrio; y el sistema somatosensorial, que nos ayuda a sentir con precisi\u00f3n nuestros pies en el suelo.<\/p>\n\n\n

\u201cEs muy individualizado. Podemos ver cu\u00e1les son tus d\u00e9ficits espec\u00edficos y casi siempre podemos lograr mejoras\u201d, comparte el fisioterapeuta. Krystal Schlegel<\/a>, y agreg\u00f3 que la intervenci\u00f3n temprana aumenta a\u00fan m\u00e1s las probabilidades de regresar al nivel anterior. \u201cSi esperas mucho tiempo y hay m\u00e1s sistemas afectados y las cosas est\u00e1n peor, entonces hay m\u00e1s que arreglar y ciertos sistemas se compensan\u201d.\u201d<\/p>\n\n\n

Las evaluaciones de equilibrio previas y posteriores al tratamiento miden los riesgos de ca\u00eddas, y a menudo, la confianza de las personas aumenta al ver que sus puntajes mejoran despu\u00e9s de los ejercicios prescritos.<\/p>\n\n\n

\u201cY si tienes m\u00e1s confianza, tambi\u00e9n est\u00e1s usando m\u00e1s m\u00fasculos, en comparaci\u00f3n con aferrarte a los muebles en cada paso del camino \u2014dice Schlegel\u2014.<\/p>\n\n\n

C\u00f3mo el entrenamiento espec\u00edfico puede restaurar la estabilidad<\/h3>\n\n\n

Los ejercicios dirigidos abordan debilidades espec\u00edficas, desde la dependencia excesiva de se\u00f1ales visuales hasta el fortalecimiento de m\u00fasculos clave y la mejora de la coordinaci\u00f3n. Los desaf\u00edos aumentan progresivamente: tal vez comenzando por pararse en una pierna mientras se sujeta a una barandilla, luego soltarse y posiblemente pasar a sostener herramientas de equilibrio, o abrir y cerrar los ojos y mover la cabeza hacia adelante y hacia atr\u00e1s mientras se camina lentamente. La fuerza de la cadera es clave cuando se trata del equilibrio, a\u00f1ade, por lo que, dependiendo del desequilibrio particular, los clientes trabajan en movimientos espec\u00edficos de fuerza y agilidad.<\/p>\n\n\n

\u201cDe manera similar a un m\u00fasculo, el equilibrio debe ser desafiado de forma segura para mantenerlo o mejorarlo\u201d, dice Higgins. \u201cDe la misma manera que alguien hace sentadillas para fortalecer sus cu\u00e1driceps, debe dedicar tiempo a desafiar sus sistemas de equilibrio para mantenerlos funcionando de manera \u00f3ptima\u201d.\u201d<\/p>\n\n\n

A veces, los ajustes y herramientas en el hogar se vuelven necesarios. Por ejemplo, un bast\u00f3n puede ser \u00fatil para dar retroalimentaci\u00f3n a alguien con neuropat\u00eda perif\u00e9rica. Quitar alfombras sueltas y objetos que puedan hacer tropezar a alguien ayuda, al igual que las barras de agarre en duchas resbaladizas. Las luces nocturnas tambi\u00e9n pueden ayudar a aquellos que dependen m\u00e1s de la vista para el equilibrio.<\/p>\n\n\n

\u201cLos dispositivos de asistencia pueden ser geniales para brindar apoyo y estabilidad a una persona en superficies particularmente irregulares o resbaladizas\u201d, dice Higgins. \u201cTambi\u00e9n pueden brindar apoyo para actividades prolongadas o para estar de pie, a fin de reducir la carga y la fatiga en las extremidades inferiores. Para las personas propensas a mareos o aturdimiento, es crucial tomarse tiempo para levantarse lentamente y comprobar c\u00f3mo se sienten antes de moverse, ya que esto puede ayudar a prevenir ca\u00eddas causadas por cambios repentinos de postura\u201d.\u201d<\/p>\n\n\n

Al igual que con cualquier h\u00e1bito de estilo de vida saludable, cuanto antes realices cambios proactivos, mejor.<\/p>","protected":false},"excerpt":{"rendered":"

We tend to take balance for granted when we’re regularly skiing, biking or hiking. Unfortunately, it’s one of the first abilities to decline with age, and one that can cause a cascade of health problems. But the good news is, intervening early and working on targeted exercises can positively change your health trajectory, helping you…<\/p>","protected":false},"author":1,"featured_media":4630,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[243,233,241],"tags":[],"class_list":["post-4629","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-aging","category-mens-health","category-womens-health"],"acf":[],"yoast_head":"\nStay Steady: Improving Balance to Prevent Falls - Vail Health<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stay Steady: Improving Balance to Prevent Falls - Vail Health\" \/>\n<meta property=\"og:description\" content=\"We tend to take balance for granted when we’re regularly skiing, biking or hiking. 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