As we age, our balance naturally starts to decline. But keeping your balance in check is important for preventing falls, which are a common cause of injury in adults over 60. The good news is that balance is trainable at any age.
Nico Gonzalez, founder of Pocket Pilates and instructor for Balanced Body, explains: “Regular balance training can reduce the risk of falls, and make everyday movements—like walking on uneven ground—easier.”
He recommends three moves for improving balance in your 60s. These moves are all performed standing, so they can be practiced easily throughout the day.
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Sets: 3 Hold: 30sec each side
Stand behind a sturdy chair or surface you can hold for support, if needed.Place your feet hip-width apart with your knees and toes pointing forward.Lift one foot slightly off the floor.Keep your body upright and balance on the standing leg.Try to release your hands from the chair and hold the position for up to 30 seconds.Lower your foot back to the floor and repeat on the other side.
How it helps: “When we can balance on one leg, we’re able to walk better and stay upright,” says Gonzalez.
Sets: 3 Reps: 10 each side
Stand with your knees and toes pointing forward, next to a chair or wall for support if needed.Lift your right foot, bending your right knee and raising it to hip height, balancing on your left leg.Tap your right foot lightly on the floor in front of you, then return to your right knee at hip height.Tap your right foot to the side, then behind you to complete one rep.Continue, completing all your reps on one side, then switching sides.
How it helps: This challenge to your proprioception (your sense of where your body helps with reaction time, says Gonzalez, explaining that this is vital for catching ourselves if we fall.
Sets: 1 Reps: 6 each side
Stand with your feet hip-width apart, next to a chair or wall for support if needed.Step your right foot directly in front of your left, so your right heel touches your left toes, as if you were standing on a tightrope.Move your right foot directly behind your left, so your right toes touch your left heel.Continue, alternating between positions, shifting your torso back and forth as you move.Do all your reps with one foot, then switch sides.
How it helps: Standing heel-to-toe narrows your base of support, which challenges your balance and stability. “This mimics movements that happen in everyday life,” Gonzalez says.
