Stay Steady: Building Better Balance as You Age

May, 76, didn’t think she had a problem with her balance. She walked her dog regularly, played on the floor with her grandchildren, and carried heavy things, like dog food bags. So it was a surprise to her and her family when May fell while walking across the backyard deck.

"I was carrying a garbage can and didn’t see the step between the deck and pavers," May says. "That’s the one area with an uneven surface that I’m always careful around but wasn’t careful enough that time."

May lost her balance and fell onto the wood and concrete deck, hitting her head. She yelled as she was falling, and her family came running. After a trip to the emergency room to check for a concussion and get a few stitches in her forehead, May returned home and decided she needed to work on her balance. She also realized falls can happen to anyone.

Getting out of the car. Climbing stairs. Carrying groceries. Nearly every movement we make depends on balance.

Balance becomes increasingly important as we age. According to the Centers for Disease Control and Prevention (CDC), more than 14 million adults age 65 and older, about one in four, report falling each year. Falls are the leading cause of injury among older adults, but many are preventable. Building strength, staying active, and practicing balance can help older adults maintain mobility, confidence, and independence.

"People think balance issues are just an accepted part of aging," says Shenan Sira, a certified personal trainer and Pilates instructor. "In many instances they don't know what they can do to improve it."

Why Balance Matters

We don't often think about balance until it becomes difficult, but it's part of countless daily activities.

"Getting in and out of bed, clearing the threshold to the entryways to your home, getting dressed or undressed, working in your garden, playing with grandchildren or pets…it's all balance work," Sira says.

Balance relies on the body's ability to sense its position and movement. This automatic process helps the brain understand where the body is in space without relying only on vision.

Balance isn’t something most people concentrate on when it's working well. People can move around their homes, run errands, spend time outdoors, and participate in the activities that bring them joy. But when balance changes, everyday activities can become more difficult.

Balance is a Skill You Can Build

Many people assume balance naturally declines with age and there's little they can do about it. Sira sees things differently.

"I believe balance can improve at any age," she says. "Like with anything, the more you practice balance, the better it becomes. The approaches might just be different as we're all different bodies with different make-ups and experiences."

That means balance training isn't reserved for athletes or fitness enthusiasts. Small, consistent efforts can make a difference. For some people, progress begins with improving strength or mobility. For others, it starts with rebuilding confidence. Either way, Sira says improvement is possible.

What Gets in the Way of Balance

As we age, some of the systems that help us stay balanced naturally change. Sensory feedback from the feet may become less effective, making it harder for the brain to know exactly where the body is positioned. Changes in vision and hearing can also affect balance because the body relies on those cues to navigate the environment.

Certain health conditions, medications, and treatments can play a role as well. Sira has worked with people whose balance changes after experiencing nerve damage that affects sensation in the feet and hands.

Just as important, however, is confidence.

"They tend to experience a decrease in overall confidence and an increase in fear," Sira says. "They choose to move around less because to them, that feels like the safest way to mitigate risk of fall, injury, or causing someone else harm."

Unfortunately, moving less can lead to further declines in strength and stability.

"In many cases, our aging population becomes less active with time due to the fear of falling," Sira says. "This just creates a vicious cycle."

Simple Ways to Practice Balance

The good news is that balance training doesn't have to be complicated. Sira often starts with the feet, focusing on flexibility and mobility. Exercises such as toe raises, heel raises, and simple foot movements can help improve the connection between the feet, the nervous system, and the brain. Always use a sturdy chair, countertop, or support when trying new balance exercises.

Other activities may include standing in different positions, marching in place, walking in different directions, or performing gentle head movements while standing safely near a stable support.

For people with limited mobility, balance work can begin while seated. Tossing and catching a ball, moving the feet, or practicing seated marching can help improve coordination and confidence.

"The key is to build confidence first and then go from there," Sira says.

More Than Fall Prevention

While better balance can help reduce the risk of falls, the benefits extend far beyond safety.

"I think it improves the confidence of living a more independent lifestyle," she says. "Feeling strong enough to move around your home, your yard, running errands, you’re staying engaged with activities that matter to you."

She shares the story of a client with rheumatoid arthritis and reduced sensation in both feet. After several weeks of strength and balance training, the client traveled internationally with greater confidence and ease, navigating crowded airports, museums, uneven cobblestone streets, and historic buildings. That experience motivated the client to continue balance training and exercising.

For Sira, the story reflects what balance training is really about. It's not just about preventing falls. It's about feeling comfortable enough to travel, explore new places, spend time with family, and participate fully in everyday life.

Keep Moving

Sira emphasizes with all of her clients that movement matters. Movement helps support circulation, joint health, brain health, and overall well-being. Most importantly, it helps people maintain the strength and mobility needed for everyday life.

"Any type of movement will have a beneficial response," she says. "Even if it's just sitting there and moving your arms around or seated marching or tapping your foot. Short walks, exercise bikes, simple stretches, it's all great.

"One of my favorite things about balance work is that it can be approached in many different ways that meet the individual where they're at," Sira says. "No matter the approach, consistent practice leads to feeling more stable and confident."

Building balance doesn't require perfection. Small steps taken consistently can help you stay active, confident, and independent. Many communities offer classes and workshops that focus on strength, balance, and healthy aging. Contact your local Area Agency on Aging online or by calling 800-510-2020 to learn about programs and resources available in your area.