Balance training isn’t just for athletes or yogis; it’s crucial for anyone over 40 who wants to move confidently through life, maintain their independence, and avoid life-altering injuries.
Personally, as a surfer, it’s no surprise that I need my balance system to work well. As for AGEIST’s founder, David Stewart, who is an avid skier, he needs a well-tuned balance system to stay upright while hurling down the side of the mountain.
The need for balance all sounds obvious when participating in those types of activities, but today I’ll walk you through why balance training isn’t just for athletes. It’s a critical skill that we all use every day, and it’s vital that we maintain this system in our body.
Let’s start with the why…
Why Balance Training Matters for Longevity
- Fall Prevention: The statistics on falls are alarming: According to the CDC, one in four adults over 65 will fall this year. Falls lead to severe injuries like hip fractures, which are often hard to recover from. A robust balance training routine keeps your body stable and reduces your risk of these catastrophic accidents.
- Maintaining Mobility: Balance training ensures that you can continue to move with ease, whether it’s bending down to tie your shoes, walking up the stairs, or catching yourself from a stumble. Plus, it enhances coordination and agility, which can start to slip away as we age.
- Improving Functional Movement: Balance isn’t just about standing on one leg. It’s about making your body more efficient at handling life’s daily movements. Think about it: Getting out of bed, reaching for something in the cupboard, or simply walking on uneven terrain all require good balance.
- Longevity & Quality of Life: Studies show that people with better balance are more likely to live longer, healthier lives. It’s not just about avoiding falls; it’s about maintaining the freedom to move and enjoy life.
The Science Behind Balance Training
Balance comes down to a few key elements: proprioception (your body’s ability to sense its position in space), neuromuscular coordination (the ability for your brain to communicate with muscles), and foot health (how well your foot can sense the ground and give feedback to your nervous system).
Proprioception is like your body’s GPS system—it tells your brain where you are, how fast you’re moving, and whether or not you need to adjust to maintain stability. Neuromuscular coordination is the communication between your brain and your muscles, which deteriorates with age unless you train it.
And let’s not forget the importance of foot health. As the foundation of your body, strong feet are essential for good balance. Most people have weak, under-active foot muscles due to years of wearing shoes that don’t let their feet move naturally. (Read more here about how your shoes might be messing up your feet.)
While there are fancy balance training tools like Bosu balls, balance boards, slacklines, etc., you don’t need any equipment to train and improve balance.
Here are a few of my favorite equipment-free balance exercises:
Three Simple Balance Exercises
- Single-Leg Stance: Single-leg balance is not only a great way to test your balance, but it’s also a great way to train it. Just a few minutes a day of several 10 to 30 second bouts of balancing on one leg is a great place to start. If you want an added challenge, try to keep your lifted leg still at 90 degrees in front of your body. Or, if you want an advanced test, try for a 30-second single-leg balance hold with your eyes closed.
- Tandem Walk: Walk heel-to-toe in a straight line for 20 steps. This narrowing of the stance while walking will challenge the balance system in a dynamic way—exactly what’s required for everyday movements like walking on uneven ground.
- Ninja Stance/Ninja Walks: Now try walking those same 20 steps (like you did above in the tandem walk) with all your weight on the front of your foot, without letting your heels touch the ground. The idea is to activate your calf and ankle muscles while also challenging the balance system. If this is too difficult, try to do this standing stance for 10 to 20 seconds without letting the heels touch the ground. (See below video for a demo of this.)
SoleMate: A Fun Way To Train Balance
And if you want a fun, more advanced balance training tool, my favorite tool is the SoleMate. Tools like the Solemate help activate and strengthen the deep muscles of the foot and hip, which will give you a solid foundation for better balance.
Not only does this video gives a great overview of balance training, but it also introduces you to some fun tools.
The Bottom Line
Balance training isn’t complicated—and it doesn’t require fancy equipment. The key is consistency. Integrating these simple exercises into your routine can significantly improve your balance, mobility, and quality of life. Start small, stay consistent, and you’ll reap the benefits for years to come. You’ll be amazed at how quickly your balance will improve.
And if you want a specific program to improve your balance, I have some good news. I’m opening a few spots in my brand-new Unstoppable After 40 Program, which will help you drop 20 pounds of fat in 90 days, boost energy, and move pain-free. Balance training is a core piece of the program.
You can go here if you’re interested. Thanks for reading, and I’d love to hear any comments you have below!
Nick Holt is a personal trainer and health coach based out of Tamarindo, Costa Rica.
Surfing transformed his body after a debilitating back injury and got him in the best shape of his life in his 40s. He has created a unique system of training that uses the principles of surfing, functional mobility, and strength training to help guys over 40 get leaner, stronger, and move pain-free. Visit his site or reach out to him at nick@nickholtfit.com.
Photo by Jon Flobrant on Unsplash.
