Sweat Clean

As we age, maintaining balance becomes increasingly more challenging which is why working on balance is so important for preventing injuries and staying active. A decline in balance is one of the leading causes of falls, which can result in serious injuries, especially for older adults. However, balance isn’t just something we should start working on later in life—it’s a crucial aspect of fitness at any age. Whether you’re an athlete, a weekend warrior, or someone simply looking to move well naturally, prioritizing balance training can improve stability, coordination, overall functional strength, and prevent injuries at any age. As with everything, if we don’t use it, we lose it, and that includes balance!

Why Balance Training Matters

Balance plays a fundamental role in our ability to move efficiently and safely. When we lack balance, simple activities like walking on uneven surfaces, reaching for objects, or even standing up from a seated position can put us at risk of injury; or more challenging activities such as playing a pick up game of pickleball, hiking, or chasing after your kids can become more difficult when we lack balance. Additionally, balance is closely tied to core strength, coordination, and proprioception (our body’s awareness of where it is in space). By training balance consistently, we can:

• Reduce the risk of falls and injuries
• Improve coordination and reaction time
• Strengthen stabilizing muscles, especially in the core and lower body
• Enhance athletic performance and daily movement efficiency

My Top Tips to Improve Balance

Incorporating balance exercises into your routine doesn’t have to be complicated. Here are some effective strategies to progressively challenge and strengthen your balance:

1. Progressive Overload for Balance Training

Just like building strength, improving balance requires progressive overload. This means gradually increasing the difficulty of balance exercises over time. Some ways to do this include:

• Holding balance positions for longer durations (e.g., standing on one leg for 30 seconds, then progressing to 60 seconds)
• Adding movement challenges like closing your eyes, moving your head side to side, standing on an unstable surface (such as a balance pad or BOSU ball), or going from using assistance to performing activites without assistance.
• Transitioning from static to dynamic balance movements (e.g., stepping onto a single-leg stance, then adding a hop or pivot)

One of my favorite ways to challenge my balance with clients is to stand on one leg and throw a small ball back and forth. It’s fun and challenging! For my older clients who struggle more with balance, we work on doing daily activities with less assistance/ help or practice walking heel to toe (think walking on a pretend tight rope).

2. Opt for Free Weights Over Machines

Strength training is essential for overall fitness, but if you want to improve balance, consider using free weights instead of machines. Machines provide stability for you, whereas free weights require your muscles—especially your core—to engage in stabilizing your body. Some great standing exercises include:

• Dumbbell squats or lunges instead of leg press
• Overhead presses while standing instead of seated shoulder press machines
• Single-leg Romanian deadlifts for improving unilateral stability and strength

These movements force you to engage your core and supporting muscles, ultimately improving balance while building strength. *Note, I am not saying machines are useless. I use machines all the time, but your balance and core are challenged more when in a standing position versus a seated position. Just like your core and balance are challenged more standing on one leg versus two.

3. Incorporate Core Stability Exercises

A strong core is crucial for maintaining balance. Core stability exercises train the muscles that keep you steady, reducing the risk of falls or injuries from sudden movements. One of my favorite exercises for improving core stability and balance is the Pallof Press.

How to Perform the Pallof Press:

• Attach a resistance band or use a cable machine at chest height.
• Stand with feet shoulder-width apart, holding the handle at your chest (hips and feet should be facing 90 degrees from band or cable ancor).
• Press the handle straight out in front of you, resisting the urge to rotate.
• Hold for a few seconds, then bring it back in.
• Repeat on both sides to train anti-rotational core strength.

This exercise strengthens the deep core muscles, which play a key role in balance and injury prevention. I like this exercise because it can be done at many fitness levels, and can be modified for a challenge as well by trying this in a half kneeling position!

4. Perform Unilateral Exercises

Unilateral (single-limb) exercises are excellent for improving balance because they challenge each side of the body independently. These exercises help correct muscle imbalances and improve stability by forcing the body to engage stabilizing muscles more effectively. Some examples include:

• Single-leg squats or step-ups
• Bulgarian split squats
• Single-arm carries or presses

By training one side at a time, you strengthen weaker muscles and enhance overall coordination, reducing the risk of falls and injuries.

5. Train in Multiple Planes of Motion

Many traditional exercises focus on forward and backward movement (sagittal plane… an example of this would be walking forward), but real-life movements occur in all directions. Training in multiple planes of motion improves balance and functional strength. Incorporate exercises such as:

• Lateral lunges or side step-ups (frontal plane)
• Rotational core exercises like Russian twists or woodchoppers (transverse plane)
• Curtsy lunges or crossover steps for diagonal movement patterns (I’ll be honest, I don’t love these exercises, but you get the point of incorporating difference exercises in various planes of motion).

By strengthening movement patterns in all directions, your body becomes more adaptable and resilient to various real-world situations.

6. Incorporate Balance “Snacks” Throughout the Day

You don’t have to dedicate an entire workout to balance training—small moments throughout your day can make a big difference. Try integrating balance work into your daily routine with these simple “exercise snacks”:

• Balance on one leg while brushing your teeth or washing your hands
• Stand on a cushion or balance pad while working at a standing desk
• Perform heel-to-toe walks (like a sobriety test) down a hallway
• Shift weight side to side while waiting in line or cooking

By sprinkling in these quick balance challenges, you build stability and strength without needing extra workout time. By the way, I can not take credit for the term exercise snacks… I heard this from another trainer and I am obsessed! Sometimes a whole meal of a workout is overwhelming or just not feesable, but we can all find time for exercise snacks!

Final Thoughts

Balance training is often overlooked, but it is one of the most important components of overall fitness and injury prevention. Whether you’re working on holding a single-leg stance longer, transitioning from machines to free weights, or strengthening your core with exercises like the Pallof press, small consistent improvements can make a big difference over time.

By incorporating these strategies into your routine, you’ll not only enhance balance but also improve strength, coordination, and resilience against injuries as you age. Start today and take steps toward moving well naturally at any age!

---

If you found this post helpful, be sure to share it! What’s your favorite way to challenge your balance? Let me know in the comments below!

Want more clean living tips like this? Get my free ‘10 Non-Toxic Swaps for Beginners’ checklist and join the Sweat Clean email list for more wellness tips every week. Grab it now!