The coach reveals three standing exercises that show if your balance is at its best after 60.
Most people don’t think about balance until they start to lose it. But according to research, balance is one of the most important and often overlooked aspects of overall health as you age.
Your ability to remain stable when standing, walking, or shifting your weight depends on a complex system that includes your muscles, joints, nervous system, and inner ear. After you turn 50, these plans can begin to change. Muscle strength naturally decreases, joint mobility ceases, and reaction time decreases.
These changes can affect your stability, making balance-based exercises especially important for reducing the risk of falls and fractures as you age—which, according to the Centers for Disease Control and Prevention, remains one of the leading causes of injury among adults over 60.
The good news is that you can train and improve your balance at any age. Static balance exercises are the top class of these movements because they mimic real life. Unlike seated exercises or machine-based workouts, it requires your body to stabilize against gravity, which activates multiple muscle groups at once, including your core, glutes, hip flexors, and the muscles around your ankles.
To find out which positions are best for increasing your balance after 60, we spoke to him James Bickerstaff, CPTpersonal trainer at OriGym, who says, “These types of movements challenge the stability muscles around the hips and ankles, which are important for maintaining balance and preventing falls. They also show how your body coordinates movement during daily activities such as walking or climbing stairs.”
Read on to learn more. And when you’re done, be sure to check out A 7-Minute Standing Circuit That Restores Vital Energy Faster Than Floor Exercise After 60.
One Leg Stand
“One-leg stands show strong stability and coordination as we grow,” says Bickerstaff. “It challenges and strengthens the stabilizing muscles in the ankles and hips, which play a major role in preventing falls and contributing to daily activities such as climbing stairs.”
How to do it:
- Stand tall with your feet hip-width apart.
- Keep your chest straight and your eyes focused straight ahead.
- Place your hands on your sides or on your hips.
- Slowly lift one foot off the floor.
- Balance on a standing leg while keeping your torso tight.
- Avoid touching your toes or leaning too much to one side.
- Hold the position for 20 to 30 seconds.
- Lower your foot back down and switch legs.
- Complete 2 to 3 rounds on each leg. Rest 30 to 45 seconds between rounds.
Tandem heel to toe position
The tandem stand challenges your balance by reducing your body’s base of support. When your feet are placed in front of each other, your body is forced to rely more on your stability and posture muscles to stay upright.
How to do it:
- Stand straight with your feet together.
- Step one foot in front of the other.
- Position the heel of your front foot so that it touches the toes of the back foot.
- Keep your posture wide and your shoulders relaxed.
- Let your arms rest at your sides or stretch them slightly for balance.
- Keep your eyes focused on the exact spot.
- Hold the position for 20 to 30 seconds.
- Switch which foot is in front and repeat.
- Do 2 to 3 rounds on each side, resting 30 to 45 seconds between holds.
Standing in March
Holding a standing march helps train the balance needed to walk and climb stairs. When one leg is off the ground, your body must stabilize using your spine, hips, and supporting leg.
“Controlled lunges strengthen the hip flexors, glutes, and core muscles,” says Bickerstaff.
How to do it:
- Stand tall with your feet hip-width apart.
- Cleanse your core muscles and maintain a straight posture.
- Slowly lift one knee up until your thigh is almost level with the floor.
- Keep your hips level and avoid leaning to one side.
- Hold the raised position while maintaining a still balance.
- Keep your eyes forward and your shoulders relaxed.
- Hold for 15 to 20 seconds.
- Slowly lower your foot back down.
- Switch sides and repeat.
- Aim for 2 to 3 sets on each leg. Rest 30 to 45 seconds between sets.
Adam Meyer, RHN
Adam is a health writer, certified nutritionist, and 100% plant-based athlete. Read more about Adam
