While many adults in their 80s or 90s are concerned about balance, Baby Boomers tend to overlook it.  They aren’t worried about falling, and want to burn the most calories possible in the limited time they have.  But most balance problems start decades before they become obvious, and even young athletes work hard for the balance skills they have.  The good news about balance is that people can continue to improve at any age.  My clients in their 80s are still getting better!  And those in their 40s and 50s have discovered that balance exercises are more fun and challenging than they look.

1) Tandem Stand – place one foot in front of the other.  Although you’re flat on the floor, you’ll look like you’re on a balance beam.  Can you stand still here and feel stable for 30 seconds?  If so, try a tandem walk, basically walking down your imaginary balance beam.  If that feels stable, try walking on a foam balance beam in your gym (Airex and BeamFit are major brands), or a long 2×4 from your garage.  (Be sure to only walk on the solid 4″ side, not the 2″ side!)  With any of these options, stand near a countertop, heavy gym machine, park railing, or something else you could grab if you needed to.

Are both sides a lot harder than you thought?  Working with a personal trainer, taking a yoga class, and practicing balance exercises at home on your own can all help you rebuild your balance.

Are you great with your right foot in front, but can’t seem to balance when the left foot is forward?  Or vice versa?  Try practicing only the left foot in front for a month.  If it’s still nowhere close to as good as your right, it’s time to check this out with your doctor or physical therapist to find out if you’re just out of practice, or if there’s an injury you were unaware of.  If you’re working with a trainer, be sure to share your findings with them as well.

Why it works: walking a thin line gives your body a narrower base of support.  You’ll need strong ankles, a strong core (abs, back, obliques), and flexibility to stay centered.

2) Single Leg Balance – stand with 1 foot on the floor, and stopwatch how long you can stay there.  Make sure there’s a wall or other stable object nearby so you can hold on if necessary.  The goal isn’t to be still like a marble statute.  After all, if you knock over a statue, it shatters!  Instead, you want to have some movement in the ankle.  Palm trees on the beach may get blown in all directions by the wind, but don’t get uprooted!  If 30 seconds feel easy, retest with your eyes closed, standing flat on the floor.  If even this feels very stable to you, try standing with one leg on a BOSU or wobble board, keeping your eyes open.

Again, if one side is drastically harder than the other, you’ll want to get it checked out.  You may just need to brush up on balance skills, but it could also be an early warning sign of issues with your ankles, hips, or back.

Why it works: balance requires more than the stability of the ankle you’re standing on.  It also involves the brain, a healthy inner ear, good vision, and feedback from the nerves in the bottoms of your feet.