{"id":350696,"date":"2025-12-17T08:26:14","date_gmt":"2025-12-17T08:26:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/350696\/"},"modified":"2025-12-17T08:26:14","modified_gmt":"2025-12-17T08:26:14","slug":"why-balance-training-is-essential-for-healthy-ageing-and-5-of-the-best-exercises-to-try-now","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/350696\/","title":{"rendered":"Why balance training is essential for healthy ageing \u2013\u00a0and 5 of the best exercises to try now"},"content":{"rendered":"

Longevity<\/a> was the ultimate health buzzword of this year, but while many conversations centred around expensive and complicated biohacks<\/a> and treatments, experts are flagging that the key to healthy ageing is often much simpler. <\/p>\n

For instance, while social media \u2018health experts\u2019 might be trying to flog you some kind of longevity miracle supp, certified yoga teacher midlife movement specialist Libby Stevenson<\/a> says one of the best biohacks can be done at home for free in the form of simple balance exercises.<\/p>\n

Why is balance so important?<\/p>\n

\u2018Balance becomes increasingly important as we age,’ she says, ‘because several physiological systems that support it naturally decline over time, including muscle mass, bone strength, joint stability, vision, proprioception (the body\u2019s ability to sense where it is in space) and the vestibular system, which is the inner-ear mechanism that helps you stay balanced and orient yourself when you move.<\/p>\n

\u2018When these systems weaken, the risk of falls increases and, with lower bone density<\/a> in midlife and beyond, falls are more likely to lead to fractures or longer recovery times.\u2019<\/p>\n

Improving balance isn\u2019t just physical, adds Stevenson. \u2018It’s also about training the brain<\/a> to react faster, coordinate better and support you as you move through midlife and beyond.\u2019<\/p>\n

By starting to implement easy exercises into your day now, you can \u2018improve stability, coordination and equilibrium, which are all important as we age to navigate uneven pavements, step into the shower unassisted and reduce the likelihood of falling with consequent fractures.\u2019<\/p>\n

\u2018Good balance also supports posture<\/a>, gait, and overall mobility, helping us stay active and independent for longer,\u2019 adds Stevenson. <\/p>\n

Related StoryBalance vs stability \u2013 and why you need both<\/p>\n

Firstly, let\u2019s just differentiate between balance and stability \u2013 and look at why both are important. \u2018Balance is the ability to maintain your centre of gravity over your base of support (eg, standing on both feet or on one leg or when doing the bird-dog exercise) without wobbling or falling,\u2019 explains Stevenson. Stability, however, \u2018is the strength and control that help you maintain balance.\u2019<\/p>\n

While \u2018balance relies on the brain\u2019s ability to process information from your eyes, inner ear (vestibular system), and proprioceptive sensors in your joints,\u2019 stability originates \u2018from strong, responsive muscles, especially the core<\/a>, glutes<\/a>, hips<\/a>, ankles and feet that act on the information the brain sends out.\u2019<\/p>\n

\u2018You can improve balance and stability by strengthening the muscles that support you (core, glutes, legs, ankles and feet) and by training the brain systems that help you stay upright,\u2019 adds Stevenson. <\/p>\n

5 best balance exercises<\/p>\n

Below, Stevenson highlights her top five balance exercises you can easily do at home, including progressions.<\/p>\n

1. Heel-to-toe walk \"personLibby Stevenson<\/p>\n

Heel-to-Toe Walk<\/p>\n

Why: Strengthens ankles and challenges the vestibular system. <\/p>\n

How: Walk in a straight line, placing one foot directly in front of the other, heel touching toes. Look ahead, not down.<\/p>\n

2. Mountain pose\"demonstrationLibby Stevenson<\/p>\n

Mountain Pose<\/p>\n

Why: Builds awareness of posture and feet, improves proprioception, and the movement strengthens core and ankles. <\/p>\n

How: Stand with feet a comfortable distance apart, shoulders back and down and chest lifted. Arms by your sides, slowly shift your weight forward\/back\/side-to-side without lifting the feet. Keep the core softly engaged.<\/p>\n

Intermediate: Stand as above but with feet touching and in stillness. Close your eyes.<\/p>\n

Advanced: Stand in the same position, eyes closed, and slowly shift your weight forwards\/back and side-to-side.<\/p>\n

3. Supported tree pose (Vrksasana) \"yoga<\/p>\n

Why: Trains single-leg balance and stability while strengthening core, hips, glutes, ankles and foot muscles. <\/p>\n

How: With your hands on a wall or counter or chair for support, place one foot to the ankle or calf of the other leg (not the knee).<\/p>\n

3a. Unassisted Tree Pose <\/p>\n

Why: Strengthens the standing leg, improves hip stability, strengthens focus as well as proprioception and the vestibular system of the brain. <\/p>\n

How: Hands at heart and ground through one foot, place the opposite foot onto the ankle or calf or inner thigh of the standing leg. <\/p>\n

Advanced: Do the same as above but close your eyes.<\/p>\n

4. Warrior III (Virabhadrasana III) \"demonstrationLibby Stevenson<\/p>\n

Warrior Pose<\/p>\n

Why: Builds leg and glute strength, improves core control and engages the vestibular system \u2013 all essential for fall prevention. <\/p>\n

How: From standing, with hands on hips, extend one leg back keeping the toes on the floor, keeping your front leg straight. Hinge the trunk of the body forward until you feel the weight of the body supported on the front leg. <\/p>\n

Modification: Keep your hands on a wall or counter or chair for more support.<\/p>\n

Intermediate: Same as above, but lift the back leg, forming a straight line from head to heel while balancing on your front leg.<\/p>\n

Advanced: Same as above, but extend your arms straight forwards.<\/p>\n

5. Bird-dog\"a<\/p>\n

Why: Trains the body to stay steady while moving opposite limbs \u2013 a challenge that strengthens core stability, enhances spinal control and sharpens the brain\u2019s ability to coordinate movement. <\/p>\n

How: From hands and knees, extend one leg back and lift it to hip height, then extend the opposite arm forwards with the palm facing in towards the body. Keep your neck in line with your spine and hips level. From your fingertips to your heel should be a straight line. <\/p>\n

Best balance exercises for older adults <\/p>\n

\u2018Older adults benefit from exercises that strengthen the feet, ankles, hips and core without overwhelming the joints or balance system,\u2019 says Stevenson. <\/p>\n

Older adults might want to consider the following specifically:<\/p>\n

Seated or standing foot and ankle mobility workWeight shifting in standingHeel-to-toe walkWall or chair-supported tree poseChair-supported warrior variationsSafety tips <\/p>\n

To ensure you\u2019re doing these exercises safely, says Stevenson, bear the below in mind.<\/p>\n

Use a wall or counter top or sturdy chair for support and to build confidence. Keep movements slow \u2013 speed reduces control.Reduce the height of leg lifts to maintain steadiness. Start with short holds (5-10 seconds) and gradually increase. Practise barefoot when safe \u2013 it strengthens foot musculature and improves sensory feedback. <\/p>\n

And, outside of these exercises, if you\u2019re struggling with balance and stability more generally, Stevenson recommends the following.<\/p>\n

Get regular eye tests \u2013 poor eyesight can affect mobility and balance. Get your hearing checked \u2013 ear problems can affect balance. Look after your feet \u2013 foot pain limits movement and consequently impacts balance. Review your medication with a GP \u2013 some medication can cause dizziness.Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n