I’ve been looking into how we maintain our stability as we get older, and it seems like balance is one of those “use it or lose it” skills that we often overlook until we have a close call. While the evidence on specific anti-aging exercises can be a bit mixed, there’s a general consensus that proprioception—the body’s ability to sense movement and location—declines if we don’t challenge it.
I started a small habit of standing on one leg while brushing my teeth or waiting for the coffee to brew. It sounds trivial, and honestly, I felt pretty shaky the first week. However, after about a month of doing this for just sixty seconds a day, I’ve noticed I feel more “planted” when walking on uneven trails or getting out of the car.
There isn’t a one-size-fits-all approach, and what works for me might not be the magic bullet for everyone. I’m curious if anyone else has tried specific drills or noticed a difference by adding balance work to their routine?
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I do the same thing while the kettle is boiling. It’s harder than it looks!
I had a nasty spill last winter on some black ice. Since then, I’ve been much more focused on this. My physical therapist has me doing ‘tandem walking’ (heel-to-toe) down the hallway. It definitely makes a difference in how confident I feel on my feet.
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Tai Chi is another great option. It’s basically one long balance exercise. Been doing it for three years and my stability is better now at 65 than it was at 55.
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Does the type of shoes you wear matter for these drills? I usually do them barefoot but wondering if that’s cheating.
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Actually, barefoot is usually better! It helps strengthen the small muscles in the feet that give you feedback about the ground.
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Try doing it with your eyes closed if you want a real challenge. Just make sure you’re near a counter to grab onto. It’s a completely different ballgame when you take the visual cues away.
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I’ve noticed my balance got worse after I stopped lifting weights. I think leg strength and balance are more connected than I realized.
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Thanks for the reminder. Simple but effective.
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I started using a wobble board while watching the evening news. It was frustrating at first, but my ankles feel a lot more robust now. I used to roll my ankle once or twice a year, but it hasn’t happened in a long time.
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At our age, a fall is no joke. My dad broke his hip at 72 and never really recovered his mobility. I’ll take the 60 seconds of ‘shaky leg’ over that any day.
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Is there any evidence that this helps with back pain? I feel like my posture is better when I focus on my balance.
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Bill, it definitely helps with core engagement. If your core is stronger and your weight is distributed better, it takes a lot of pressure off the lower back.
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I’d just warn everyone to keep a hand near a wall. No sense in falling while trying to practice not falling!
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Great post. It’s the small, consistent things that pay off long-term. I find single-leg deadlifts (even without weight) are great for this too.
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Consistency is definitely the key. I’ve been doing this for six months and the difference in my hiking stability is night and day.
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