By now, you’re probably well aware of the health benefits of exercise. But did you know that certain exercises are more important than others if you’re over 65? You may do a great job of going on daily walks and even an occasional strength training class, but don’t forget about one of the most important areas of fitness: balance. 

Here’s a closer look at why balance is so key, as well as balance exercises for seniors.

Why We Talk About Balance 

“Balance tends to decline with age, usually so subtly most people aren’t even aware of it,” says Heather Broach, PT, DPT, a physical therapist with Hinge Health. As you get older, your vestibular system — the complex structure of fluid-filled tubes and chambers that make up your inner ear — ages along with the rest of you, she explains. This makes it harder for the nerves of your vestibular system to send signals to your brain, which impacts your balance. Certain underlying health conditions, such as diabetes, heart disease, or vision problems can also make balance issues worse.

These changes in your balance system as you age make falls more common. In fact, falls are the leading cause of injury — and death from injury — among adults aged 65 and older, according to the U.S. Centers for Disease Control and Prevention. “It can be something as minor as not seeing the edge of an area rug, and slipping,” says Dr. Broach.

This information isn't intended to cause alarm, but rather highlight the incredible benefits that come from taking steps to improve your balance as you age. Falls can be serious, but they are also preventable, especially with movement and targeted exercises. 

Ways to Improve Balance

One of the best ways to reduce your risk of taking a tumble is to stay active, says Dr. Broach. Exercise that strengthens your legs, such as brisk walking, is a very effective way to reduce your risk of falling, according to a 2018 analysis published by the United States Preventive Services Task Force.

Other forms of exercise that are particularly helpful include: 

• Tai chi, which is a practice that involves slow, gentle movements and controlled breathing. A 2020 review published in the Journal of Behavioral Nutrition and Physical Activity found that those who practice it have a reduced rate of falls by about 23%.

• Dancing. Consider that Zumba class at your local YMCA. A 2017 study published in Frontiers in Human Neuroscience found that weekly dancing improved balance more than other cardio workouts.

• Yoga, which challenges your static and dynamic balance skills. It’s especially helpful in improving balance for people aged 60 and older, according to a 2016 review published in the journal Age and Ageing.

Balance in Everyday Activities 

Don’t have time to go to the gym? That’s okay. You can easily work balance exercises into your day-to-day life, Dr. Broach notes. “I love to give patients little tricky tasks where they think they’re doing strength training, but balance is actually added to the mix.” 

For example, you could stand on one foot while doing something else, like cooking or brushing your teeth. For an added bonus, stand on one foot and lift the other one out to the side. You can also walk backward or walk heel-to-toe as you do things around your house. Remember, balance is like any other skill — it requires practice in a safe environment to be mastered. 

Let’s Talk Benefits of Balance Exercises

The most obvious reason to incorporate balance exercises into your routine is to prevent falls. But how does this actually work? Balance exercises are associated with: 

• Improved coordination. Certain exercises improve the communication channels between your brain and body so you’re better able to stay upright in challenging environments. 

• More muscle. Lack of muscle strength is strongly associated with falls and injuries from falls. Exercise therapy challenges and strengthens the muscles you need to stay upright, including your legs and core, as well as improves endurance and flexibility. (More information on this below). 

• Stronger bones. One-third of older adults don’t get the protein they need to maintain muscle mass, bone health, and other essential physiological functions. Exercise — especially strength training — increases the action of bone-forming cells in the body. This results in stronger, denser bones that reduce fall risk and the chances of experiencing a fall-related injury. 

An added bonus? Good balance may actually help you live longer. A 2022 study published in the British Journal of Sports Medicine found that people over the age of 50 who were not able to stand on one foot for 10 seconds had a higher risk of death within the next decade. The authors of the study have a theory as to why that is: You need balance to do all sorts of daily activities, including climbing stairs, getting in and out of a car, and walking. The poorer your balance, the less likely you are to do those activities, which has a snowball effect on your health. 

Like strengthening a muscle, the more you work on and challenge your balance, the better it will be. 

While you don’t necessarily want to live in fear of falling, building stability exercises into your routine can keep your balance in tip-top shape. Try those exercises recommended by Hinge Health physical therapists. And those aren’t just for seniors — these moves can help you stay balanced and upright whatever your age may be.

If these exercises are too hard, talk to your doctor. They may advise physical therapy to help improve your balance or suggest beginning with seated exercises to keep you safe while you build up to more challenging strength and stability exercises.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Other Tips for Better Balance

In addition to strengthening exercises, the following tips may help promote better balance and reduce your chances of a fall: 

Keep backup at hip height. If you need to lift or bend or do any sort of activity where you might potentially lose balance, make sure that you have something that you can grab onto, like a chair or counter, that sits close to hip height. “That way, you can comfortably extend your arms without having to make an extra move to do it,” says Dr. Broach. This allows you to engage in activities that challenge and improve your balance while staying safe. 

Pay attention to your stance. There’s no such thing as perfect posture, but habitually sitting or standing in a way that causes you to lean to one side can cause you to lose your center of gravity and fall. “When you stand up straight, you position your weight directly over your feet,” Dr. Broach explains. She recommends a quick check in the mirror before and during your balance exercises to make sure most of your body weight is situated over your feet.

Skip the socks. You may feel fine padding around your home in slippers or socks, but research shows that walking around without shoes increases fall risk by up to 11% as compared to wearing sneakers or canvas shoes. Wear low-heeled, rubber-soled shoes that offer good support. If you’re worried about bringing dirt into your house, keep a specific pair of shoes for indoor use. If you do want to wear slippers, choose ones that fit well, have a closed back, and a non-skid sole.

See your doctor. If you frequently feel dizzy or unsteady on your feet, see your doctor to rule out an underlying medical condition. They can also check your medications to see if you’re taking any that may affect your balance. Certain drugs, such as sedatives, anti-anxiety medications, and antihistamines, can worsen the problem.

PT Tip: Strike a Pose in Front of the Mirror

“There’s a lot of value in getting visual feedback,” says Dr. Broach. So it can be helpful to do your balance exercises in front of a mirror. “I tell patients to try to keep their head up, and not to look down at their feet to help maintain balance.” A 2018 study published in the Journal of Physical Therapy Science found that men with ankle instability who incorporated this sort of visual feedback into their balance exercises reported significant improvements in balance.

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How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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2. Shupert, C. Balance and Aging. Vestibular Disorders Association. https://vestibular.org/sites/default/files/page_files/Balance%20and%20Aging.pdf 

3. Older Adults and Balance Problems. (2022, September 12). National Institute on Aging. https://www.nia.nih.gov/health/older-adults-and-balance-problems

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5. Sherrington, C., Fairhall, N., Kwok, W., Wallbank, G., Tiedemann, A., Michaleff, Z. A., Ng, C. A. C. M., & Bauman, A. (2020). Evidence on physical activity and falls prevention for people aged 65+ years: systematic review to inform the WHO guidelines on physical activity and sedentary behaviour. International Journal of Behavioral Nutrition and Physical Activity, 17(1). doi:10.1186/s12966-020-01041-3

6. Rehfeld, K., Müller, P., Aye, N., Schmicker, M., Dordevic, M., Kaufmann, J., Hökelmann, A., & Müller, N. G. (2017). Dancing or Fitness Sport? The Effects of Two Training Programs on Hippocampal Plasticity and Balance Abilities in Healthy Seniors. Frontiers in Human Neuroscience, 11. doi:10.3389/fnhum.2017.00305

7. Youkhana, S., Dean, C. M., Wolff, M., Sherrington, C., & Tiedemann, A. (2015). Yoga-based exercise improves balance and mobility in people aged 60 and over: a systematic review and meta-analysis. Age and Ageing, 45(1), 21–29. doi:10.1093/ageing/afv175

8. Balance Problems. (2023, January). AGS Health in Aging. https://www.healthinaging.org/a-z-topic/balance-problems/symptoms

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10. Araujo, C. G., de Souza e Silva, C. G., Laukkanen, J. A., Fiatarone Singh, M., Kunutsor, S., Myers, J., Franca, J. F., & Castro, C. L. (2022). Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. British Journal of Sports Medicine, 56(17), bjsports-2021-105360. doi:10.1136/bjsports-2021-105360

11. Balance Training Seems to Prevent Falls, Injuries in Seniors. (2013, October 31). Harvard Health. https://www.health.harvard.edu/blog/balance-training-seems-to-prevent-falls-injuries-in-seniors-201310316825

12. How Medications Can Affect Your Balance. (2019. March, 11). Harvard Health. https://www.health.harvard.edu/staying-healthy/how-medications-can-affect-your-balance

13. Koepsell, T. D., Wolf, M. E., Buchner, D. M., Kukull, W. A., LaCroix, A. Z., Tencer, A. F., Frankenfeld, C. L., Tautvydas, M., & Larson, E. B. (2004). Footwear Style and Risk of Falls in Older Adults. Journal of the American Geriatrics Society, 52(9), 1495–1501. doi:10.1111/j.1532-5415.2004.52412.x

14. Nam, S., Kim, K., & Lee, D. Y. (2018). Effects of visual feedback balance training on the balance and ankle instability in adult men with functional ankle instability. Journal of Physical Therapy Science, 30(1), 113–115. doi:10.1589/jpts.30.113