AgeProof Your Body – Exercise Library
Balance
Exercise Library > Balance
How to Work on Balance
Balance is an important component of exercise programs in older adults.
Balance allows individuals to perform functional and recreational activities without fear or instability. Balance is a skill that can be practiced at any age. Because risk of falls increases with age, it is essential for older adults to keep working on their balance as they age.
Here are three options to get you started with training your Balance.
For more information about balance, check out our blog.
Level 1:
Tandem Stance
Level 2:
Single Leg Balance
Level 3:
Runner’s Lunge
Level 1
Tandem Stance
Stand with one foot directly in front of the other, as if you were standing on a balance beam. Keep a stable object nearby for assistance if needed.
Level 2
Single Leg Balance
Stand with one foot on the floor and the other leg lifted in the air. Keep a stable object nearby for assistance if needed.
Level 3
Runner’s Lunge
While standing on one leg, alternate between tapping your toes behind you and lifting the leg up and forward. Move slowly & with control. Keep a stable object nearby for assistance if needed.
🟢 What You Should Feel:
A safe, but challenging level of instability.
🔴 What You Shouldn’t Feel:
Unsafe (keep a stable object nearby for balance); or pain in the back or legs.
📶 Progression Criteria:
Progress to the next level or add resistance when you can maintain balance for 1 minute without instability.
More Variations & Progressions
Consider progression ideas on our Balance Adaptability page (balance with eyes closed, head turns, or unstable surface).
Consider a semi-tandem stance if tandem stance is too difficult.
Remember to consult with your individual doctor or physical therapist with specific questions or concerns regarding exercise.
Want to learn more?
Join our online exercise community for individuals 60+ to learn more exercises and strategies for healthy aging from our team of movement experts.