Why Balance Matters as You Age

Most people don't prioritize balance until they begin to lose it. However, research indicates that balance is a vital, often overlooked, indicator of overall health, especially with age. Maintaining stability while standing, walking, or shifting weight relies on a complex interplay between muscles, joints, the nervous system, and the inner ear.

Age-Related Changes & Balance

After age 50, these systems can undergo changes. Muscle strength naturally declines, joint mobility decreases, and reaction time slows. These shifts can impact stability, making balance exercises increasingly important for reducing the risk of falls and fractures – leading causes of injury for adults over 60, according to the Centers for Disease Control and Prevention.

The Benefits of Standing Balance Exercises

Fortunately, balance can be trained and improved at any age. Standing balance exercises are particularly effective because they mimic real-life movements. Unlike seated exercises or machine-based workouts, they require your body to stabilize against gravity, activating multiple muscle groups simultaneously, including the core, glutes, hip stabilizers, and ankle muscles.

Expert Insights from James Bickerstaff

To identify ideal standing positions for enhancing balance after 60, we consulted James Bickerstaff, CPT, a personal trainer at OriGym. Bickerstaff explains, “These types of movements challenge the stabilizing muscles around the hips and ankles, which are essential for maintaining balance and preventing falls. They also reflect how well your body coordinates movement during everyday tasks like walking or climbing stairs.”

3 Standing Positions to Test Your Balance

Single Leg Stand

“Single leg stands show strong stability and coordination as we age,” says Bickerstaff. “It challenges and strengthens the stabilising muscles around our ankles and hips, which play a major role in preventing falls and contribute to daily tasks like climbing stairs.”

  • Keep your chest upright and gaze focused forward.
  • Balance on one leg, keeping your torso steady.
  • Hold for 20-30 seconds.
  • Complete 2-3 rounds per leg, with 30-45 seconds rest between rounds.

Tandem Stand

The tandem stand challenges balance by narrowing your base of support, forcing your body to rely on stabilizing muscles and posture.

  • Step one foot directly in front of the other.
  • Maintain tall posture and relaxed shoulders.
  • Focus your eyes on a fixed point ahead.
  • Perform 2-3 rounds per side, resting 30-45 seconds between holds.

Standing March Hold

The standing march hold trains the balance needed for walking and climbing stairs, requiring core, hip, and leg stabilization when lifting a leg.

  • Flex your core and maintain an upright posture.
  • Keep hips level and avoid leaning.
  • Keep your gaze forward and shoulders relaxed.
  • Switch sides and repeat.