Welcome to Training Tip Tuesday, where I explore a different training focus each week—from strength and cardio to flexibility and balance.
Today’s Training Tip
Maintaining Balance as We Age
Bringing Balance into Your Routine
Before we dive into today’s focus, I wanted to share that I’ve been leading a 45-minute balance and stretching class at the 55+ gym every Friday for over ten years. It is a weekly reminder that while we all love to push ourselves in the gym and on the trails, the quiet work is often what keeps us moving forward safely. As a trainer with over 30 years in the game, I’ve seen that while strength and cardio are the engines, balance is the steering wheel. Here is why it belongs in your routine:
1. It’s the Ultimate Injury Insurance: As we age, our proprioception—the body’s ability to sense its position in space—can naturally dull. Sharpening your balance creates a buffer against trips and falls. It’s much easier to recover from a missed step on a root-filled trail if your stabilizer muscles are awake and ready to react!
2. It Powers Your Movement: Whether you’re riding your bike or navigating a rocky hiking trail, balance is what keeps you efficient. Strong stabilizers in your ankles, hips, and core mean less wasted energy and more power delivered exactly where you want it.
3. It Protects Your Independence: Maintaining balance isn’t just about athletic performance; it’s about functional longevity (that’s the biggest concern of my students in the 55+ community). It’s what allows us to confidently tackle home projects, reach for a high shelf, or keep up with a playful dog in the yard without a second thought.
This Week’s Challenge for You
You don’t need a gym to work on this! Try the stork test while you brush your teeth or wait for the microwave:
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• Stand on one leg for 30 seconds, then switch to the other leg.
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• Too easy? Try it with your eyes closed (keep a hand near the counter just in case).
Questions
- • How did you do with the stork test? Did you find one side was significantly steadier than the other? ~ I find it easier on my non-dominant leg.
- • Do you work on balance as part of your weekly fitness routine? ~ yes
- • Have you ever had a near-miss trip on a run or hike where your balance saved the day? ~ On a recent week I caught my toe on an uneven sidewalk and tripped. I fell forward for several steps, but was able to maintain my balance.
“Balance is the steering wheel” is such a good way to put it. Everyone loves the engine work, but without that steering, things go sideways fast.
I can see it with my parents – you lose a lot of confidence when you feel unstable.
I like how simple the stork test is too. I’m going to try it out!
Here’s another thing I do for balance but didn’t mention. When I put my shoes and socks on in the morning I set them out on the floor in front of me. Then I stand on one leg while bending over to pick up my sock, stand up straight, put on my sock and then repeat with my shoe. Once that’s done, I switch sides. You should try it!
I love how you point out that balance is about the stabiliser muscles! I started doing the one leg stand a few years ago and with closed eyes it’s really hard! I tend to be less stable on my non-dominant leg but for some reason that leg seems to be generally stronger than the dominant, at least that’s how I feel in certain exercises in the gym. I do balance exercises at home but probably should do them more frequently, although I see some of my gym exercises as balance work too.
I constantly remind my older clients of how important our leg stabilizers are for balance, like when we step onto uneven surfaces or simply off a curb at an odd agnle.
So many exercises are all about balance. I do stationary reverse lunges without putting my foot on the ground when I bring that leg back to the starting point. That’s a great strengthening
and balance exercise.
When I used to work 1:1 with a strength coach, we did a lot of balance exercises, including using the Bosu. Balance is hard! And I just bought a balance board, so your topic is timely.
Enjoy using your balance board, Wendy!
Balance is SO IMPORTANT! The #1 danger for elderly people is falling. I normally do balance work, but haven’t done it with my eyes closed in a while- crazy how much harder that is. I’ll have to add that into my routine. Thanks for this post!!!
I’m glad you enjoyed it, Jenny!
Very important.
I have plates and screws in one ankle so that ankle is weaker and if I focus on something it is easier to balance.
So hard with your eyes closed. I guess I need to work on that.
Closing your eyes is the perfect way to increase the difficulty level. Give it a try!
Balance is so important. My mom worked in elder care and she constantly talks about how vital it is as you age.
I’m constantly balancing on one foot or another. It’s a habit I picked up after I broke my leg and it’s just stuck with me.
Your mom is correct! It’s great that you’re already focusing on balance drills.