I’m a personal trainer who works with adults – these are the 4 balance exercises I wish everyone could do before they turn 60, to build strength and stability.
You may not think much about your balance right now, especially if you’re under 60. It becomes more and more important as you get older, however, and if it’s less than adequate, you can be at risk of serious injury.
According to the CDC, one in four older adults report a fall each year, and 37% require treatment or limited activity. I do a lot of balance work with my senior clients to prevent these types of falls, but unfortunately, for some, age-related bone loss can make the process difficult.
One of the best things you can do for your future is to focus on your balance now – before you reach your senior years. Grab a dumbbell and try these 4 exercises that test your strength and target key muscle groups. If you are over 60, this exercise can be the “next step” after basic balance exercises become easier.
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How to do 4 measurement exercises
Consult a medical professional before starting any new activity. If you’re new to exercise or currently have balance issues, meet with a certified personal trainer for guidance on this workout. They can correct your form or provide you with changes, if needed.
You will need a moderately heavy dumbbell (10-20lbs) and a step or platform. Do 10-12 times of each exercise in 2-3 sets. Start at the lower end of those ranges and work your way up as you get stronger and more stable.
Beginners can also try these weightless exercises, adding a dumbbell once strength and stability have improved.
The tests are:
1. Single leg romanian deadlift
- Hold a dumbbell in your right hand.
- Stand tall with your feet wide apart and brace your spine.
- Lift your right leg behind you and lean your torso forward, throwing the dumbbell down.
- Maintain alignment from your right heel to the top of your head. Your body should form a “T” shape.
- Squeeze your left glute and stand tall, returning to the starting position.
- Continue for 10-12 repetitions, then repeat on the other side.
2. Climb up to balance
- Hold a dumbbell in your right hand.
- Stand in front of a step or stage with your feet hip-width apart.
- Engage your core.
- Place your left foot on the step.
- Press your weight into your left foot and lift your body.
- Stand on your left foot, bringing your right knee in front of you at a 90-degree angle.
- Wait a minute.
- Slowly lower your right foot back down.
- Continue for 10-12 repetitions, then repeat on the other side.
3. Side lunge for balance
Watch it open
- Hold a dumbbell in your right hand and lift it over your right shoulder.
- Stand with your feet hip-width apart.
- Engage your core.
- Step your left foot out to the side, keeping your toes pointed forward.
- Bend your left knee and lower your hips to the floor, keeping your right leg straight.
- Clear your left foot and stabilize your body over your right foot, bringing your left knee in front of you at a 90 degree angle.
- Wait a minute.
- Continue for 10-12 repetitions, then repeat on the other side.
4. High marches
Watch it open
- Hold a dumbbell in your right hand.
- Stand tall and hold your core.
- Bring the dumbbell to your right shoulder and press it toward the ceiling.
- Raise your right knee to a 90-degree angle.
- Wait a minute.
- Lower your right foot back down.
- Raise your left knee to a 90-degree angle.
- Wait a minute.
- Lower your left foot back down.
- Continue alternating between your two sides for 10-12 repetitions on each side.
The benefits of these tests
These four exercises are all examples of dynamic balance: the ability to stabilize your body while moving or changing positions. Falling rarely happens when we are standing still, so training our bodies to maintain balance while walking is a must.
The Romanian one-leg deadlift forces your body to remain stable in one place where it touches the ground (your foot) while your body moves in your sagittal plane (the symbolic plane that divides your body into left and right sides). This exercise works your glutes, hamstrings, and deep core, which keeps your pelvis and spine supported and reduces excessive range of motion.
Both the step up for balance and the side lunge for balance train your body to stabilize over one foot while your center of gravity shifts. Your glutes, hamstrings, and quads power your body from one position to another, while your spine stabilizes the momentum and keeps you balanced on your standing leg.
Uphill marches also train your core muscles to stabilize while your center of gravity shifts, although the shift is a little more subtle. Overhead marching is a good first-level exercise, but the addition of weight adds another layer of difficulty to the walk.
