Most of us will notice a decline in balance as we get older.
Andrea Lepcio, a 68-year-old trainer and strength coach, says that changes in vision, proprioception (bodily awareness) and the vestibular system (inner-ear balance system) all contribute to this.
“The biggest challenge can actually come from muscle weakness in the core and legs,” she adds.
The good news is you can improve your balance at any age—it’s a skill that can be practiced and perfected like any other.
Lepcio recommends doing the following exercises every day to see improvements.
These moves will help you develop quicker reactions to changes in your center of gravity, better control, and allow you to engage your lower body and core muscles to support your balance.
Plus, each one can be progressed as you get stronger and your balance improves.
1. Rock the boat
Reps: 10 each side
- Stand with your weight evenly distributed in both feet.
- Step your right foot forward and shift your weight into it.
- Lift your left leg behind you, kicking your heel up.
- Step back on your left foot, transferring your weight onto it.
- Lift your right knee up as you rock back onto your left foot.
- Rock forward and back like this for 10 repetitions.
- Change to the other side and repeat.
2. Toe tap
Reps: 10 each side
- Stand with your weight evenly distributed in both feet.
- Shift your weight onto your left foot.
- Tap the floor with your right foot, then return to the starting position.
- Complete all the repetitions on one side, then switch sides.
Progress this move by raising your foot in front of you, increasing the range of motion.
3. Single-leg stand
Time: 10sec or longer
- Stand next to a surface like a wall or chair for support.
- Shift your weight into your right foot.
- Lift your left foot just off the floor.
- Hold this position for time, then repeat on the other side.
Make this move more challenging by lifting your leg back higher, raising your knee in front to work up to a flamingo pose, or hold the position for longer.
4. Balance walk
Reps: 5-6 steps
- Stand next to a wall for support.
- Step your right foot forward, placing your heel down first, then your toes.
- Step your left foot directly in front of your right, as if you’re walking forward on a tight rope, placing your heel down first, then your toes.
- Continue, using the wall for support if needed.
To make the move more difficult, try looking side to side slowly or closing your eyes.
5. Tree
Time: 10sec each side
- Stand near a wall for support.
- Shift your weight into your right foot.
- Lift your left foot and place the sole just above your right ankle.
- Hold this position for time, then repeat on the other side.
