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Your New Go-To Exercises for Balance and Stability As You Age

Stand firmly on two feet with these balance-boosting exercises
FACT CHECKED BY Alex Daniel

As the health experts at the Mayo Clinic rightly note, just about any exercise that keeps you on your feet at all is something that will help you improve your balance. But as you get older, you may be wondering what the best exercises you can do for better balance and stability are. "As you age, you begin to lose muscle mass and strength, and your reaction time begins to slow as well," says The Cleveland Clinic. "These are all things that affect your balance. As a result, you're more susceptible to trips and falls." But work these four great stability exercises into your routine for a longer, better balanced life.

1

For the Lower Back: Back Extension

Sports young woman doing exercises on trainer back machine in the gym

Position yourself in a Roman chair and bend over at the waist, lowering your torso until it's nearly vertical. Return to the starting position. Do three sets of 15 reps.

2

For the Abs and Obliques: Torso Swivel

Athletic muscular man doing abs exercise on abdominal coaster gym machine

Sit in a rotary torso machine, adjust the armrests 45 degrees to your right, and twist left as far as you can. Do 10 reps, then repeat on opposite side. Do three sets.

3

For the Arms and Abs: Yoga Warrior Pose

Young woman practicing yoga Warrior pose, Virabhadrasana against texturized wall / urban background

Spread your legs and extend your arms out to your sides. Turn your right foot out 90 degrees; bend your knee until your thigh is parallel to the floor. Hold for 10 breaths. Repeat on your left side.

4

For the Legs: Single-Leg Balance

Person locking her hands together while doing a single-leg squat with an instructor placing her leg in a strap loop

For this one, stand with your feet shoulder-width apart. Lift one leg off the floor and bend it backward, activating your knee. Hold the position for 30 seconds while maintain proper form. Repeat on the other side.

 

William Mayle
William Mayle is a UK-based writer who specializes in science, health, fitness, and other lifestyle topics. Read more