4 Quiet movement to try

Boost your balance with these effective low-impact moves.

Improving balance as you age is one of the best gifts you can give yourself when it comes to self-care. Doing so can keep you mobile and independent. Without balanceyou are at serious risk of falling and being injured. Surprisingly, balance is also strongly related to your cognitive abilities. Your brain is constantly processing signals from your muscles, inner ear, and eyes. Having good stability reduces the “cognitive load” on your brain, allowing it to focus on other mental tasks such as memory and thinking.

To help you out, we’ve learned four low-impact but effective exercises that can restore your balance better than treadmill springs after 60.

“When it comes to improving balance after 60, faster is not always better. In fact, calm,
Controlled movements often do more to restore stability because they train the body to do so
respond with strength, harmony and awareness. Balance is about more than leg strength—it involves the muscles, joints, core, posture, and nervous system all working together. That’s why I often recommend slower, low-impact exercises that build confidence and control Corey MatthewsFitness, nutrition, hormone health expert, former professional bodybuilder, and co-founder of Strength & Grace Fitness, where she trains women, especially throughout perimenopause and menopause, on sustainable weight loss and hormone health.

One-legged stand

The One Leg Stand tests your stability, builds coordination, and strengthens your ankles, feet, and legs.

“Since walking and climbing stairs often require single-leg stability, it directly supports daily movement,” says Matthews.

1. Stand tall on a flat surface with your feet medial-width apart and your arms at your sides.
2. Shift your body weight to your left leg.
3. Lift your right leg off the ground.
4. Engage your core while keeping your shoulders above your ribs and level with your hips.
5. Time starts when your foot leaves the floor and stops when your foot hits the ground.
6. Balance on one leg with closed eyes.
7. Repeat on the other side.

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Walk from heel to toe

“Heel-to-toe transitions improve coordination, posture and control of the lower body
balance in a safe and low-impact way. It also helps the body to move more
during daily activities with confidence,” Mathews tells us.

1. Stand tall.
2. Begin walking straight, placing one foot in front of the other, heel to toe.

Sitting down

“Strong glutes, legs and core are essential for balance
the strength needed for daily independence while helping the body move with better control,” notes Matthews.

1. Begin by sitting in front of a sturdy chair with your feet under your knees.
2. Bend forward a little.
3. Try to stand up without using your knees, hands or extra support.
4. Use the controls to slowly sit up.

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March standing

“This exercise helps improve coordination and teaches the body to stabilize during exercise
movement It also makes it difficult to balance without too much impact or too much joint stress,” Matthews told us.

1. Stand tall with your feet shoulder-width apart and your knees soft. Make sure that your spine is long and your arms are in a “jin” position.
2. Then, lift one knee toward your chest.
3. Lower it.
4. Lift the other knee up towards your chest.

Alexa Mellardo