As we get older, balance and stability start to fade, unless, like a muscle, we train them. Balance training isn't just for athletes; it's for all of us who want to stay capable, independent and functional, whether we're in our 30s or 70s.
Staying active with a range of exercise styles can combat muscle mass decline and bone density loss and stave off chronic health conditions. Some exercises can help you build strength, stability, mobility and balance at the same time.
Here are three moves I swear by; you can scale them to your ability, and don't be afraid to wobble or fall, it's all part of the learning process.
What are the 3 balance exercises?
1. Single-leg reaches
Stand with your feet hip-width apart and put your weight into one leg with a soft bend in the knee. Lift your other leg and extend it behind you as you reach forward with your opposite hand and touch the ground in front of you.
Reverse the movement to standing, then switch sides. Aim for 6-8 reps per leg and 3-4 sets. Over time, consider holding a weight in your hand.
2. Figure-4 squats
Stand on one leg and place the opposite foot just above your knee, creating a figure-4 shape with your legs. Bend your standing knee and send your hips back to sit into a squat, keeping your chest lifted and weight spread evenly across your foot. Pause, then drive up to stand.
Aim for 6-8 reps per leg and 3-4 sets.
3. Stiletto squats
Roll onto the balls of your feet as if you're wearing high heels, then perform a squat, lowering slowly and with control. Pause at the bottom of the squat, then drive up to stand. Try to keep your knees tracking behind your toes and avoid rounding your back.
Aim for 8-10 reps and 3-4 sets.
The benefits
I recently saw a clip of soccer player Erling Haaland using a Bosu trainer for balance exercises, crediting it with increasing ankle stability, and, you guessed it, improving his agility and balance. But you don't need a Bosu to benefit from better balance; unilateral exercises, which involve working one side of the body at a time, can help you work on stability and strength at the same time.
I love using single-leg exercises with my older clients for this reason: they train the body to improve coordination and engage the smaller stabilizing muscles, like the hips and core. You're never going to hit an age where it's too late to make improvements, however big or small, so I strongly advise adding unilateral movements or balance exercises into your daily or weekly routine to help you stay mobile and functional so that you can remain injury-free.
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