Balance problems often get filed under “getting old,” something to worry about later that you can’t do much about.
Truthfully, though, the decline can start long before you notice it. And there’s plenty to do about it, starting now.
Training for balance helps you stay steady on your feet. It helps you keep doing the things you enjoy — hiking, traveling, playing golf or pickleball, etc.
Balance also becomes increasingly important for safety. About 1 in 4 people over 65 fall each year, according to the Centers for Disease Control and Prevention. Falls are the leading cause of injury in this age group.
A New Category
The American College of Sports Medicine recently added “neuromotor fitness” as an official pillar of physical fitness, alongside familiar categories like strength and cardiovascular exercise. That term simply refers to abilities such as balance, coordination and reaction time.
And those abilities work together constantly. If you trip over a curb, for example, you need to recognize what’s happening, react quickly, shift your weight and have enough strength to catch yourself.
Strength training is a big part of the equation. Strong legs, hips and core help stabilize your body and make it easier to control your movements. Many strength exercises also require balance and coordination, so you can work on several aspects of fitness at once.
We can challenge those abilities in other ways, too. Exercises that involve standing on one leg, stepping in different directions, changing direction or speed, or moving across different surfaces can all help your body respond better.
Yoga and More
Here are a few popular tactics active adults often enjoy.
- Yoga combines balance with strength and mobility and can be adapted for different fitness levels.
- Pilates emphasizes core strength, controlled movement and body awareness, all important for staying steady.
- Tai chi uses slow, deliberate movements and weight shifts to challenge balance and coordination. Research has repeatedly linked tai chi and other balance-focused exercise with a lower risk of falls.
Flexibility and mobility matter, too. Being able to move your ankles, hips and other joints through a comfortable range of motion helps you adjust your position and move freely. As with strength, balance and mobility support each other rather than existing in separate fitness compartments.
Most important, you don’t have to wait until your balance becomes a problem. Like strength and endurance, these abilities respond to regular training.
We support a whole-body approach to fitness: helping you build the strength, stamina, mobility and balance you need for everyday life.
The goal isn’t simply to avoid falling. It’s to keep moving confidently and doing what you want to do for as long as possible.
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.