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.<\/p>\n
Nico Gonzalez, founder of Pocket Pilates and instructor for Balanced Body<\/a>, explains: \u201cRegular balance training can reduce the risk of falls, and make everyday movements\u2014like walking on uneven ground\u2014easier.\u201d<\/p>\n <\/p>\n 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.<\/p>\n Article continues below <\/p>\n You may like<\/p>\n 1. Single-leg stand<\/p>\n Sets: 3 Hold: 30sec each side<\/p>\n 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.<\/p>\n How it helps: \u201cWhen we can balance on one leg, we\u2019re able to walk better and stay upright,\u201d says Gonzalez.<\/p>\n 2. Single-leg clocking<\/p>\n Sets: 3 Reps: 10 each side<\/p>\n 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.<\/p>\n How it helps: This challenge to your proprioception<\/a> (your sense of where your body helps with reaction time, says Gonzalez, explaining that this is vital for catching ourselves if we fall.<\/p>\n