Why Balance Training Isn't Just for Older People
Balance exercises sometimes get associated with being "old".
That's unfortunate, because balance is a fundamental physical skill that everyone benefits from developing.
If you enjoy hiking, running, cycling, adventure challenges, skiing, watersports or simply moving confidently through everyday life, balance deserves a place in your training.
Balance is a skill
Your ability to stay balanced depends on several systems working together.
Your brain receives information from your eyes, inner ear and muscles and joints. It then coordinates an appropriate muscular response.
That means balance isn't simply about standing on one leg.
It can involve:
Changing direction
Stepping over obstacles
Walking on uneven ground
Recovering from a stumble
Landing safely
Moving while carrying something
Controlling your body when tired
These are particularly relevant during outdoor adventures.
A muddy trail, loose gravel or unexpected tree root can challenge balance very differently from a smooth gym floor.
Exercise can reduce falls
The evidence supporting balance and functional exercise is particularly strong.
A large Cochrane systematic review involving almost 13,000 participants and 59 studies found that exercise reduced the rate of falls in older adults living in the community by approximately 23%. Balance and functional exercises reduced falls by approximately 24%. (DOI)
Programmes combining balance, functional exercises and resistance training showed an even larger reduction in falls in the studies included in the review. (DOI)
This is one reason the WHO recommends multicomponent physical activity incorporating functional balance and strength training for older adults. (NCBI)
What does balance training look like?
It doesn't need to be complicated.
Try incorporating exercises such as:
Single-leg stands: Stand beside something secure and practise balancing on one leg.
Heel-to-toe walking: Walk slowly in a straight line, placing one foot directly in front of the other.
Step-and-hold: Step forwards, sideways or backwards and briefly hold the landing position.
Uneven-surface walking: When appropriate and safe, gradually introduce different outdoor surfaces.
Single-leg strength exercises: Movements such as controlled step-downs challenge both strength and balance.
The important word is progression.
Once something becomes easy, make it slightly more challenging.
Train for the environment you actually use
If your goal is an adventure challenge, don't spend all your training standing on one leg in a gym.
Practise the skills your adventure requires.
For example, a hiker might benefit from:
Step-ups
Loaded carries
Uneven-surface walking
Hill walking
Single-leg strength
Controlled descents
The goal is functional fitness: fitness that transfers into real life.
Balance isn't about proving how long you can stand on one leg.
It's about being able to control your body when life doesn't go exactly to plan.
References
1.Sherrington C, Fairhall NJ, Wallbank GK, et al. Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews.
2.World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. 2020. The guidelines recommend multicomponent physical activity incorporating functional balance and strength exercises for older adults. WHO Guidelines
3.Sherrington C, Fairhall NJ, Kwok W, et al. Evidence on physical activity and falls prevention in older adults. British Journal of Sports Medicine.
The WHO evidence review specifically reports that balance and functional exercises reduce the rate of falls, while combinations of balance, strength and endurance training can also improve physical function.
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