Balance exercises after 60 to test your stability

Test your balance by doing these six exercises.

As you age, you tend to worry about things like your blood pressure, heart health, weight, and cholesterol levels. While all of these are important to staying on top, some people don’t realize their importance balance and stability.

You might be surprised to find out more than 25% of adults 65 and fell every year more than that. This causes head injuries, broken bonesand even hip fracture. Your balance declines after 50 because of it natural muscle loss and changes with the inner ear. It is important to maintain your independence and avoid mobile damage.

We with Jacob Siwickifounder and head coach Civic FitnessNCSF and AFAA certified, former Equinox Group 1% Fitness Instructor in the World (2019), Dartmouth economics graduate and former Dartmouth football player, fitness expert on FOX 5 DC, ranked #1 personal trainer in DC in 2021 to find out how you are in good shape.

When someone is considered “in good shape for their age,” Siwicki refers to several traits beyond basic strength. What he’s looking for can’t be found just by looking in the mirror: balance and proprioception, mobility, coordination, cardiovascular endurance, and mental clarity.

“Someone who is ‘in good shape’ at 65 isn’t necessarily someone who can lift more weights. It’s someone who can move in any direction, recover quickly, stay active and bounce back if they’re down. That’s what I really value,” Siwicki explains.

If you can do the six balance exercises he shares below, you’re golden!

Reverse knee drive

Siwicki explains that “a reverse lunge with a knee drive forces you to step back, lower yourself, then bring the back knee up to your chest and hold for a second. You’re balancing on each leg.”

1. Stand tall with your feet shoulder-width apart and arms by your sides.
2. Take a big step back with your right foot.
3. Lower to a shallow limp.
4. Push through the heel of your front foot to drive your back knee forward toward your chest.
5. Pause for a moment before repeating.
6. Repeat on the other side.

Single leg deadlift

“Single-leg deadlifts are the gold standard for hip stability and posterior chain strength, and they immediately expose any weakness in your standing leg,” says Siwicki.

1. Start by standing tall with your feet by your sides and arms by your sides.
2. Shift your body weight to your right leg and bend the knee a little.
3. Bend forward at your side and extend your left leg straight behind you, bringing your hands to the floor. Make sure your chest stays high and your back flat.
4. Hold briefly when your torso is parallel to the floor.
5. Drive through your right heel and lower your left leg to gradually return to the starting position.
6. Repeat on the other side.

Bird dog

“Bird dogs are the great equalizer, on hands and knees, stretching the opposite leg, which teaches core stability and cross-body coordination that keeps you upright when you’re falling over a ledge,” Siwicki said.

1. Start from all four sides.
2. Extend your left arm and right leg.
3. Hold for a moment before returning to the starting position.
4. Switch sides and continue switching.

Skaters

“Skaters do a side-to-side jump, or for someone new, a side-to-side step and one leg crossing over the other, like a side-to-side kick. This lateral movement is great because most people only practice forwards and backwards and falls, which are almost always side-to-side.”

1. Start by standing tall with your legs apart and knees slightly bent.
2. Jump to the left, swing your arms naturally, and land gently on your left leg.
3. As you land, cross your right leg behind you.
4. Push off your left leg as you jump to the right and land on your right leg.

Pistol squats

“Pistol drills are the hardest group, one full leg with the other leg in front. Most 60-year-olds can’t do a real pistol, and that’s okay. Progression is important: sit on a chair on one leg, then a lower box, and finally unaided,” says Siwicki.

1. Begin by standing tall with your legs apart by your sides and arms extended in front of you.
2. Put your weight on one leg and lift the opposite leg straight in front of your body.
3. Keep your chest up and slowly bend your standing knee and press your hips back as you lower into the bar.
4. Make sure your lifted leg stays off the ground when you come down.
5. Press through the standing heel to return.
6. Repeat on the other side.

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Quadruple length

“Standing quads is a perfect cool-down after leg work, and it forces you to stand on one leg and pull the other heel into your stomach,” Siwicki tells us. “If you can hold it for 30 seconds without touching the wall, your balance is in good shape.”

1. If necessary, stretch your legs against a sturdy chair or wall and spread your legs apart.
2. Shift your body weight to one leg.
3. Bend the opposite knee as you bring that heel into your shins and support the ankle with the same hand.
4. When you have about 30 seconds, feel the stretch in the front of your thigh.
5. Repeat on the other side.

Alexa Mellardo