Falls are the second-leading cause of unintentional injury deaths worldwide, worldwide, with people over 60 suffering the highest number. While balance impacts both our longevity and our quality of life, it’s an often-neglected skill.
A 2022 study by a team of Brazilian researchers found that 20 percent of the 1,700 older adults they tested couldn’t balance on one leg for 10 seconds or more. And that inability to balance was associated with a twofold risk of death from any cause within 10 years.
“There’s a downward spiral of the people who don’t go out, who don’t walk, who don’t exercise, who don’t do balance training, and they become weaker and weaker,” said Dr. Lewis Lipsitz, a professor of medicine at Harvard University and the director of the Marcus Institute for Aging Research.
The following workout was originally created as part of an article offering a 10-second test to assess your balance. If you have tried the test (with a wall or chair nearby for safety) and didn’t pass, don’t panic: It’s never too late to start working on balance training. And even if you can pass the 10-second test, it’s important to keep working on your balance, especially if you’re over 50.
Having a good sense of balance doesn’t have to mean handstands and acrobatics. In fact, you can start at home without any equipment.
Overview
Time: Less than 10 minutes
Intensity: Beginner
Rounds: Perform one round of all the exercises.
What You’ll Need
How Often
Try these five exercises two or three times a week, gradually increasing the difficulty as you feel comfortable.
Adjust for You
If you are concerned about falling, hold a chair for balance or have one nearby in case you need it. If one of the exercises feels too easy, even without a chair, try closing your eyes or holding a dumbbell to further test your balance.
Single-Leg Stance
Targets: Quads, hamstrings, glutes, calves, core
Repetitions: Five per leg, five seconds each
Stand behind a chair, holding on with both hands. Lift one leg off the ground, bending the lifted knee toward your chest, and stand on one leg for five seconds.
Body-Weight Squats
Targets: Hamstrings, quads, glutes, core
Repetitions: 10
Stand with feet hip distance apart, toes forward. Bend your knees and lower yourself until your thighs are parallel to the floor, keeping your weight in your heels. Extend your arms in front of you if you need help with balance, or squat lower for more of a challenge.
Bird Dog
Targets: Core, shoulders, hips, back
Time: Five to 10 seconds per side, repeated three times
Start on your hands and knees, back flat. Lift one leg straight behind you and extend the opposite arm straight in front, so you are balancing on one knee and one hand.
Lateral Leg Lift
Targets: Outer thighs, glutes
Repetitions: Five per side
Stand behind a chair, holding on with both hands. Lift one leg to the side, trying to keep your body as still as possible. Increase the intensity by holding the leg up for five to 10 seconds or letting go of the chair.
Tandem Stance
Targets: Chest, back, glutes, lower body, core
Repetitions: 30 seconds per side, repeated three times
Stand up straight and put one foot directly in front of the other, with your heel touching your toe. Keep equal weight on both feet.
Hilary Achauer is a freelance writer covering health and fitness.
On-set trainer: Tray Drew
