The trainer reveals three constant tests that show that your balance is excellent after 60 degrees.
Most people don’t think about balance until they lose it. But according to researchBalance is one of the most important and often overlooked indicators of overall health as we age.
Your ability to maintain stability while standing, walking, or shifting your weight depends on a complex system of muscles, joints, nervous system, and inner ear. After the age of 50, these systems may begin to change. Muscle strength naturally decreases, joint movement disappearsand reaction time slows down.
These changes can affect your stability and make balance exercises even more important to reduce your risk of falls and fractures as you age—which, according to Centers for Disease Control and Preventionremains one of the leading causes of injury among adults over 60.
The good news is that you can learn and improve your balance at any age. Standing balance exercises high level movements are for this because they mimic real life. Unlike seated or machine-based exercises, they require your body to stabilize itself against gravity, which simultaneously activates multiple muscle groups, including your core, glutes, hip stabilizers, and the muscles around your legs.
To find out which standing positions to increase your balance after 60 are the best, we talked to them James Bickerstaff, CPTpersonal trainer in OriGymwho says, “These types of movements challenge the stabilizing muscles around the ankles and feet, which are important for maintaining balance and preventing falls. They also reflect how well your body coordinates movement during everyday tasks, such as walking or climbing stairs.”
Read on to learn more. And when you’re done, be sure to check out A 7-minute standing routine that restores core strength faster than floor exercise after 60 years.
Single base
“One-legged people show greater stability and coordination as we age,” says Bickerstaff. “It challenges and strengthens the stabilizing muscles around our joints and hips, which play an important role in preventing falls and contribute to everyday tasks like climbing stairs.”
How to do it:
- Stand tall with your feet hip-width apart.
- Keep your chest straight and your gaze straight ahead.
- Place your arms at your sides or place them at your sides.
- Slowly lift one leg off the floor.
- Balance on a standing leg while keeping your body stable.
- Avoid touching your toes or leaning to one side.
- Hold the position for 20 to 30 seconds.
- Lower your leg back to the floor and switch legs.
- Do 2 to 3 rounds per leg. Rest 30 to 45 seconds between rounds.
Heel-to-toe tandem stand
Tandem squats challenge your balance by narrowing your body’s base of support. When your legs are placed directly in front of each other, your body is forced to rely on your stabilizing muscles and upright posture.
How to do it:
- Stand straight with your feet together.
- Place one right leg in front of the other.
- Place the heel of your front foot so that it touches the toes of the back foot.
- Keep your posture tall and your shoulders relaxed.
- Allow your arms to rest at your sides or stretch slightly for balance.
- Focus your eyes on a fixed point ahead.
- Hold the position for 20 to 30 seconds.
- Change which leg is in front and repeat.
- Perform 2 to 3 rounds per side, resting 30 to 45 seconds between sets.
Held in March
Walking helps teach the balance needed to walk and climb stairs. As one leg lifts off the ground, your body must stabilize using your core, legs, and supporting leg.
“Control marching strengthens your flexors, glutes, and core muscles,” Bickerstaff says.
How to do it:
- Stand tall with your feet hip-width apart.
- Engage your core muscles and maintain an upright posture.
- Slowly lift one knee up until your thigh is almost parallel to the floor.
- Keep your feet level and do not lean to one side.
- Maintain a tall stance while maintaining stable balance.
- Keep your gaze forward and relax your shoulders.
- Hold for 15 to 20 seconds.
- Slowly return your foot to the ground.
- Switch sides and repeat.
- Aim for 2 to 3 sets per leg. Rest 30 to 45 seconds between sets.
Adam Meyer, RHN
Adam is a health writer, fully certified nutritionist, and 100% plant-based athlete. Read more about Adam
