Your Eyes and Balance: How Vision Keeps You Steady

Written By Brent Pritt

Essential Points:

  • Vision is Essential for Balance: Your eyes play a critical role in maintaining stability by constantly providing visual information about your environment, helping you navigate obstacles and detect movement even without conscious effort.

  • Key Visual Components Contribute to Stability: The retina, optic nerve, visual cortex, and oculomotor muscles all work together to ensure that you remain balanced, whether walking on uneven terrain or reacting to sudden movements.

  • Visual Challenges Can Impact Balance: Conditions like low light, peripheral vision loss, and motion sensitivity can significantly disrupt balance, emphasizing the importance of eye health and visual training for fall prevention.

 
 

Ever felt dizzy when standing up too fast, or unsteady in the dark? Those moments when balance seems to waver might have more to do with your eyes than you realize. While most of us think of balance as something handled by our inner ear or our sense of touch, vision plays a massive role in helping us stay steady. Our eyes are constantly providing critical information about our surroundings, allowing us to navigate safely, avoid obstacles, and keep our posture in check even without us noticing.

In fact, the visual system is one of the three primary systems that work together to maintain balance, alongside the vestibular system (which handles movement and orientation) and the somatosensory system (which handles outside sensations and our sense of body position in space). This article will dive into how our visual system contributes to balance. We'll break down the key parts of the visual system, explain how they work, and reveal why they're so crucial to staying upright and steady. By understanding the connection between sight and stability, you’ll gain insight into why keeping your eyes healthy is essential for overall balance, and how you can train your visual system to be even better at keeping you on your feet.

The Visual System's Role in Balance

close up on two peoples eyes side by side

Vision is central to our ability to move through the world without stumbling. From the moment we wake up, our eyes are constantly scanning the environment, providing our brain with essential details about what's around us such as walls, floors, furniture, changes in terrain, and much more. (1, 2, 3) This visual input helps us understand our position relative to our surroundings, anticipate upcoming obstacles, and detect even the slightest shifts in motion.

Our brain uses these visual cues to make split-second decisions that keep us balanced, such as adjusting our posture or stepping to the side to avoid an obstacle. (4) If you’ve ever felt unsteady in a dimly lit room or after closing your eyes, it’s because your visual input has been reduced, and your brain struggles to compensate without it. Vision is so important for balance that it often overrides other sensory information, like the sensation of uneven ground underfoot, highlighting just how much our brains rely on what we see to keep us stable.

Primary Functions of Vision in Balance

  • Maintaining Focus During Movement: When we move, our gaze remains stable, allowing us to stay oriented in space. (5) This stabilization, known as the vestibulo-ocular reflex (VOR), ensures that our vision doesn’t blur when we walk, run, or turn our heads quickly. The visual system works in conjunction with the vestibular system, and vestibular nuclei in the brainstem, to make this reflex happen.

  • Recognizing Obstacles and Terrain Changes: Vision allows us to notice obstacles or changes in terrain, like stairs or uneven surfaces, giving us time to adjust our movements and avoid falls. (6)

  • Vision helps us orient the world: Vision helps us use vertical and horizontal lines as cues for which way is up and helps us understand our bodily orientation in relation to the world which is known as spatial orientation. (7)

Key Components of the Visual System Involved in Balance

To understand how the visual system maintains balance, it’s crucial to explore its primary components and how each contributes to stability.

eye anatomy diagram

Source: https://www.allaboutvision.com/resources/anatomy.htm

Retina

  • Function: The retina is a thin layer of tissue at the back of the eye, packed with photoreceptors, which are specialized cells that detect light and motion. (8, 9, 10) These photoreceptors convert light into electrical signals that travel to the brain.

  • Role in Balance: Central vision, which is what we see directly in our line of sight, allows us to plan and adjust our posture or movement based on the obstacles we are currently encountering. (4, 11) Peripheral vision, which encompasses the sides of our visual field, is particularly important for balance. It detects movement and changes in the environment without requiring direct focus, giving our brain early warnings of potential threats to stability. For instance, sensing a car moving in your peripheral vision can prompt you to adjust your posture or direction of movement, allowing a maintenance of balance while avoiding danger.

Optic Nerve

  • Function: The optic nerve acts like a high-speed data cable from your computer, transmitting visual information from the retina to the brain for processing. (12)

  • Role in Balance: Fast and accurate signal transmission is crucial for real-time adjustments to posture. If the optic nerve delays or distorts the visual signals, the brain’s response to movement could be slow or incorrect, leading to a loss of balance due to an outside obstacle.

Visual Cortex

  • Function: The visual cortex, located in the brain’s occipital lobe, processes the images received from the retina and optic nerve. (12) It interprets color, shape, distance, depth, and motion, allowing us to understand our environment.

  • Role in Balance: By combining the information from both eyes, the visual cortex creates a single, stable image, crucial for understanding spatial relationships. This helps us judge distances and maintain a sense of equilibrium, which is key for avoiding obstacles or stepping securely on varied terrain.

Oculomotor Muscles (Muscles of the Eyes)

  • Function: These muscles control the movement of the eyes, allowing them to track objects, shift focus, and stabilize gaze for a still image. (13) They are responsible for rapid eye movements (saccades) and smooth tracking of moving objects.

  • Role in Balance: Gaze stabilization is particularly important when walking or turning quickly. (5) The oculomotor muscles work with the vestibulo-ocular reflex (VOR) to keep the visual field steady, preventing disorientation or dizziness during head movements.

How the Visual System Works to Keep Us Balanced

left image: man doing yoga balance pose on rock at beach, image right: close up of male face and eyes

The visual system has plenty of tricks up its sleeves when it comes to keeping us balanced. It isn’t just about seeing a picture of the world but involves more intricate understandings of that picture and the objects in it including depth perception, motion detection, stabilizing of our gaze, and seeing contrasts in our environment.

Depth Perception

  • What It Is: Depth perception is the ability to judge the distance between objects and ourselves, helping us navigate around obstacles and step with confidence. (6) It relies on binocular vision, using both eyes to create a three-dimensional understanding of the world.

  • Why It Matters for Balance: Misjudging distances can lead to trips and falls. (14) For example, if you overestimate the height of a step or the distance to the curb, you might not shift your weight appropriately, leading to instability.

    • For example, set up an object on the table in front of you at a distance that will make your reach. Look away and close one eye. Now look back at the object and attempt to grab it. You may have been able to grab the object, but it was most likely a bit more difficult than with both eyes open. This is because the distance from you hand, and the object were harder to understand with only one eye giving depth information.

Motion Detection (Optic Flow)

  • What It Is: Optic flow refers to the pattern of motion that we see as we move through the environment, or rather the effect of things “streaming” past our visual field. (15 , 16) When you drive down the highway, for example, the objects closer to you move faster than those farther away, giving your brain cues about your speed and direction in real time.

  • Impact on Balance: This information helps with maintaining stability when you’re in motion, guiding you to make appropriate adjustments as you move. Because optic flow is reliant on environmental cueing it can sometimes be disrupted, such as when the environment is extremely uniform and dull. In this case it can be harder to discern speed and direction of movement leading to potential balance issues.

Gaze Stabilization (Vestibulo-Ocular Reflex - VOR)

  • What It Is: The vestibulo-ocular reflex (VOR) is a mechanism that stabilizes your gaze when your head moves. (5) It automatically adjusts the eyes in the opposite direction of head movement to keep the visual field steady. This Reflex utilizes both your vestibular system and visual system to work.

  • Importance for Balance: A stable gaze is crucial for maintaining orientation. If your visual field shifts when you move your head, you’re likely to feel dizzy or unsteady. The VOR prevents that disorientation by ensuring that your eyes counteract any head movements.

    • For example, in those who have a disrupted vestibular system, VOR may stop working correctly. This can lead to bouncing vision while walking termed oscillopsia. (17)

Contrast Sensitivity

  • What It Is: Contrast sensitivity is the ability to detect differences between light and dark due to varying degrees of lighting on an object. (18) This visual capability helps us recognize shapes, patterns, and edges, especially in environments with poor lighting.

  • Impact on Balance: Poor lighting or low contrast can make it difficult to distinguish obstacles or terrain changes, increasing the risk of falls. (19)

    • For example, walking down a staircase is made easier due to the contrasting shadows on each step. In reality each step should be the same color, as the carpet or cement does not change, but the shadows help us understand depth and where the next step is despite this uniformity of color.

The Brain's Integration of Visual Information

artistic rendering of brain with tendrils coming out of it as if taking in information

Sensory Reweighting

Your brain is constantly processing and integrating information from the three primary balance systems: vision, the vestibular system, and the somatosensory system. Sensory reweighting refers to the brain’s ability to prioritize one of these sensory systems over the others when necessary. (20)

For example, if you’re walking in the dark, your brain relies more heavily on vestibular and somatosensory information because visual input is limited. Conversely, in well-lit environments, vision often takes more of a primary role. This flexibility helps maintain balance in various situations, ensuring that we can adapt to changes in our environment.

Visual Reliance

Humans tend to rely heavily on visual cues for balance and interacting with the world. (21, 22) When still, this visual reliance for balance purposes is relatively low, but reliance of vision increases as movement increases. When visual input is clear and reliable, the brain often prioritizes it over other sensory inputs as it allows us to see the world in relation to ourselves. This reliance can backfire when visual cues are compromised, such as in low-light situations or when experiencing visual impairments. In these cases, the brain may struggle to adjust, leading to feelings of instability. It’s why closing your eyes while standing on one leg can make balancing significantly harder. Suddenly, the brain has lost valuable reference points.

The Role of Memory and Anticipation

The brain doesn’t just react to visual input, but rather it anticipates changes based on past experiences. For example, if you’ve previously stumbled on uneven pavement, your brain might automatically prepare for a similar situation when you see a cracked sidewalk by using anticipatory postural adjustments. (4, 23) This ability to anticipate and prepare adjustments is crucial for maintaining balance, especially in environments that require quick reactions. By combining visual information with memory, the brain can make proactive corrections before instability occurs.

Common Balance Issues Related to Visual Problems

Our visual system plays a vital role in balance, so when it isn’t functioning optimally, it can lead to significant stability challenges. Let’s explore some common vision-related issues that can disrupt balance.

Blurred Vision or Eye Conditions

If you’ve ever felt off-balance due to blurry vision, you’re not alone. Eye conditions like cataracts, macular degeneration, glaucoma, or diabetic retinopathy can compromise the quality of your sight, leading to greater fall risk. (24, 25, 26) When images aren’t clear, the brain struggles to interpret the environment accurately, increasing the likelihood of missteps and falls. For example, cataracts cloud the lens of the eye, making it harder to see contrasts and details, which are crucial when navigating uneven ground.

Difficulty with Low Light or Glare

Poor lighting is a hidden hazard, particularly for older adults, that can lead to increased falls. (27, 28, 29) Low light conditions make it challenging for the eyes to pick up fine details, increasing the risk of tripping over obstacles. Glare, especially from wet or shiny surfaces, can disorient your vision and cause you to misjudge distances. This is why many falls occur in dimly lit hallways or during nighttime trips to the bathroom, all environments where lighting can play tricks on the eyes.

Dive deeper on proper lighting for fall prevention here.

Peripheral Vision Loss

Peripheral vision (what you can see at the edges of your vision) allows you to stay aware of your surroundings without having to turn your head constantly. Losing this awareness can make you more prone to accidents. For those with peripheral vision loss, objects that enter the field of view suddenly, like a person or an unexpected step, can become trip hazards. (30, 31) Conditions like retinitis pigmentosa or glaucoma can gradually limit your peripheral vision, forcing more reliance on central vision, which may not pick up movement or changes in the environment as effectively unless you are staring directly at it. (25, 32)

Motion Sensitivity

Do you find yourself feeling dizzy in busy or moving environments? That might be due to motion sensitivity, which is common in people with vestibular dysfunction. (33, 34) While not directly caused by vision deficits, this sensitivity causes the visual field to appear overwhelming, particularly when there is a lot of movement in your peripheral vision. The brain becomes overloaded with visual information, making it difficult to maintain balance. This is why activities like driving, navigating a crowd, or even scrolling on a phone can be disorienting for some individuals.

How Aging Affects the Visual System and Balance

As we get older, our visual system inevitably changes. These age-related shifts can significantly impact balance, making proactive adaptations critical.

Common Age-Related Changes

As you age, you might notice that your vision isn’t quite what it used to be and starts to degrade. (35, 36) Here are some common changes that can affect balance:

  • Reduced Depth Perception: Judging distances becomes more challenging, which can lead to missteps.

  • Decreased Contrast Sensitivity: Differentiating between shades of light and dark can become harder, making obstacles less visible, especially in low-light conditions.

  • Declining Visual Acuity: Nearsightedness or farsightedness can worsen, blurring the clarity of the environment, particularly small objects or sudden changes in terrain.

Impacts on Balance

These visual shifts mean that older adults are at higher risk of falls, often because their vision no longer provides the same reliable cues for balance. This is why regular eye exams are so important, they can catch degenerative conditions early and provide solutions to maintain visual sharpness, whether through corrective lenses, surgery, or other interventions.

Adaptations

Fortunately, there are ways to adapt to these changes and mitigate risks:

  • Optimize Home Lighting: Ensure that your home has adequate lighting in all frequently used areas. Motion-sensitive lights can be a great addition to hallways or staircases.

  • Wear Corrective Eyewear: Glasses or contact lenses suited to your current vision needs can dramatically improve your safety.

  • Try Eye Exercises: Simple exercises that challenge your depth perception, peripheral vision, or focus may possibly help keep your visual system healthy.

    • It’s important to note that these exercises are controversial in regards to how helpful they are for the general public. While positive benefit has been found in those with certain prior medical conditions, the data is still inconclusive on whether there is any benefit for those with relatively normal vision. (37, 38, 39, 40)

Training Your Visual System for Better Balance

Just like any muscle, your visual system can be trained to improve performance to some degree. Here are some effective exercises that target visual functions crucial for balance.

Improving Gaze Stability

Keeping your gaze steady while your head moves is a critical skill for balance. Try exercises like:

  • Head Movements with a Fixed Gaze: Hold your thumb at arm’s length in front of you and keep your eyes fixed on it while turning your head from side to side. This helps strengthen the vestibulo-ocular reflex (VOR), which stabilizes your visual field when your head moves. As a bonus, this also directly works your vestibular system as well.

Peripheral Awareness Drill

Brent performs a peripheral awareness drill by holding his fingers out to the sides

Note: You will most likely have your fingers further apart than demonstrated in this picture.

Good peripheral vision helps you stay aware of your environment. Simple drills can make a big difference.

  • Peripheral Awareness Drill: Sit comfortably and hold two objects, or your fingers, to the sides of your body. While focusing on a point directly in front of you, move the objects slowly, keeping them in your peripheral vision. This trains your eyes to notice movement outside your central focus, enhancing environmental awareness.

Balance Exercises with Visual Challenges

brent balances on a balance board while staring at a striped pattern on the wall for increased balance difficulty

Combining balance drills with visual tasks can be highly effective:

  • Balancing on One Leg While Focusing: Stand on one leg and focus on a moving object, like a small ball swinging in front of you while keeping your head still. This forces your brain to integrate both balance and vision, improving coordination.

  • Balance Boards with Patterns: Use a balance board while facing a patterned wall (like stripes or grids). The visual patterns can create a sense of movement, challenging your stability and helping to fine-tune visual inputs.

Practicing in Different Lighting Conditions

Balance isn’t just a daylight skill. Practicing in varied lighting helps you adapt to different visual environments:

  • Dim and Bright Lighting: Perform balance exercises in both bright and dim settings. Your brain will learn to rely on different cues and improve its adaptability, reducing the likelihood of falls when lighting is less than ideal.

The Importance of Regular Vision Testing

Because of how crucial vision is to maintaining balance, it’s essential to ensure your eyes are healthy. Regular eye exams with an optometrist can catch potential issues early, whether it’s detecting conditions like cataracts, glaucoma, or other visual impairments that could increase your risk of falls. Prioritizing eye health and preventative checkups is a straightforward way to support your balance and overall well-being.

Final Thoughts: See Your Way to Balance

man balancing on piece of wood atop a large cartoon eyeball

Our visual system does far more than simply let us see. It is an essential component in maintaining our balance and navigating the world safely. When our eyes provide accurate information about our surroundings, our brains can make the necessary adjustments to keep us upright, stable, and confident in our movements.

The next time you feel a bit off-balance, consider whether your eyes are sending clear signals to your brain. Are you giving your visual system the attention it deserves? Taking proactive steps for eye health, from regular check-ups to targeted exercises, can make a significant difference in preventing falls and maintaining your independence as you age.

For those who are interested in diving deeper, don’t hesitate to explore related posts on the role of the vestibular system and proprioception in balance. And if you’re looking for a practical way to apply what you’ve learned, be sure to grab my Beginner to Intermediate Balance Program that challenges all three balance systems for a well-rounded approach to stability training. Remember, a little effort today can lead to greater confidence and safety tomorrow.

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Brent Pritt https://scienceoffalling.com
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