I'm a PT for seniors: My 3 go-to exercises to instantly boost your balance as you age

I’ve been a personal trainer for almost 15 years, and in that time, I’ve worked with lots of clients who are 65 and over. In most cases, they begin a fitness routine with one major goal in mind: fall prevention.

Falling can have serious consequences, especially for seniors. According to the CDC, more than one out of four older adults experience falls each year, with one out of ten resulting in injuries that restrict future activity. Fortunately, two of the main risk factors for falls — lack of lower body strength and poor balance — can be addressed with a purposeful, structured workout program.

Not only do I recommend the following three exercises to my senior clients who want to improve their balance, but I also incorporate them into my own routine. It’s never too early (or too late) to start balance training, so give them a try yourself.

How to do the 3 balance exercises

If you’ve never worked out before, consider meeting with a certified personal trainer to learn proper exercise form.

You won’t need any equipment for these moves at first. As your strength and balance get better, you may want to use a pair of adjustable dumbbells to increase the difficulty.

1. Reverse lunge to balance

• Stand tall with your feet hip-width apart.
• Engage your core muscles.
• Step your left foot behind you.
• Bend both your knees, lowering your tailbone towards the floor.
• Stand back up and bring your left knee forward, balancing on your right foot.
• Continue for 10-12 reps, then repeat on the other side.

2. Lateral lunge to balance

• Stand tall with your feet hip-width apart.
• Engage your core muscles.
• Step your left foot to your left.
• Bend your left knee, keeping your right leg straight.
• Push off your left foot and lift your left knee, keeping your balance on your right foot.
• Continue for 10-12 reps, then repeat on the other side.

3. Tightrope walk

• Stand tall with your feet hip-width apart.
• Imagine a straight line in front of you, or place a rolled-out tape measure in front of you.
• Place your left foot on the line.
• Place your right foot in front of your left, aligning your right heel with your left toes.
• Continue walking along the line in this manner until reaching the end of the room.
• Walk back in the other direction.

Benefits of the 3 balance exercises

These moves address dynamic balance, which is the ability to keep an upright, steady posture while moving. Falls rarely occur while we’re standing still, so developing muscular coordination and stability as your body changes position is crucial.

In the reverse lunge to balance, your core, glutes, hamstrings, and other stabilizing muscles in the hips and legs work against momentum to stop your body from falling forward. Similarly, in the lateral lunge, to balance those same muscles are working to stop your body from falling to the side.

During the tightrope walk, you’re moving over a narrow center of gravity and constantly adjusting to maintain equilibrium. This trains your stabilizing muscles to coordinate properly and improves awareness of your body’s position in space.

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