12 Effective Exercises for Restoring Balance in Individuals Over 60

As you age, maintaining balance becomes increasingly crucial. The positive information is that incorporating some straightforward exercises into your routine can substantially enhance your stability and lower the chances of falls. Just dedicating five to 10 minutes, two to three times a week, to balance training can significantly improve your overall well-being for many years to come. Below, we have compiled a list of 12 effective exercises that can help you restore balance after reaching 60. Let’s explore these recommended moves and learn the detailed guidance on executing each exercise.

Dumbbell Goblet Squats

1. Hold a dumbbell close to your chest while maintaining an upright posture.
2. Keep your core tight, push your hips back, and squat down until your thighs are parallel to the ground.
3. Push through your heels and hips, flexing your glutes and quads.
4. Perform 3 to 4 sets of 10 to 12 reps.

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Step-ups

1. Place one foot on a sturdy surface or workout bench.
2. Keep your chest tall and your core tight as you lean into the heel of the front leg, pushing off of it to step onto the surface.
3. Flex your quad and glute at the top of the movement.
4. Step back down before performing another rep.

Split Squats

1. Hold a dumbbell in each hand.
2. Assume a staggered stance, placing one foot forward and one foot behind you.
3. Slowly lower into a lunge until your back knee touches the ground.
4. Get a solid stretch in the hips of your back leg, then push through your front heel, flexing your quad and glutes.
5. Perform 3 to 4 sets of 10 reps per leg.

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Side Plank Hip Lifts

1. Assume a side plank with your forearm on the floor and your feet stacked.
2. Keep your core tight and your glutes squeezed as you tilt and flex your hips straight up and down, maintaining tension in your obliques.
3. Perform 3 to 4 sets of 8 to 10 reps on each side.

Plank to Pushup

1. Assume a forearm plank position.
2. Push yourself up with one hand and then finish with the other to assume a high plank.
3. Return to the forearm plank position, lowering one arm at a time.
4. Start the movement with the other arm, alternating between your planks and pushups.
5. Perform 3 to 4 sets of 3 to 5 reps per arm.

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Glute Bridge with Reach

1. Lie flat on your back and bend your knees.
2. Bridge your hips up toward the sky, squeezing your glutes hard at the top and holding it there.
3. Once you’re at full extension, bring one arm over and behind you, aiming to touch the ground.
4. Alternate between hands.

Side Elbow Planks

1. Assume a side plank position by stacking your feet and aligning your shoulders with your wrists.
2. Lift your hips up and forward while bracing your abs.
3. Hold for 20 to 30 seconds before switching sides.
4. If the regular side plank position is too challenging to hold, start with the bent knee version instead while you build your core strength.
5. Hold the position for 20 to 30 seconds per side.

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Suitcase Carry

1. Hold a dumbbell by your side.
2. Brace your abs, then start walking for 30 to 50 feet.
3. The weight may pull you down to one side, but resisting it will work your core.
4. Once you complete the distance, turn around, switch the weight to your other hand, and walk back to the starting position.
5. Carry for 30 to 50 feet.

Walking Lunges

1. Take a big step forward.
2. Lower your hips by dropping your back knee toward the ground.
3. As your knee approaches two to three inches off the ground, push off the front foot and take a big step forward with your back leg to enter directly into the next repetition.
4. Repeat for the target time.

Single-Leg Stands

1. Stand up straight and lift one foot.
2. Balance on one foot for 30 seconds.
3. Switch sides.

Single-Leg Stands on Unstable Surface

1. Place a foam pad, rolled-up yoga mat, or another instability device under your standing foot.
2. Perform the single-leg balance as described above.

Single-Leg Three-Way Touch

1. Balance on one leg.
2. With your non-balancing leg, reach your foot forward to gently tap the ground two to three feet in front of you. Do not put any weight on this foot.
3. Do the same going laterally to the side.
4. Do the same toward the rear, rotating your torso and hips 90 degrees as you step your foot backward.
5. Repeat the cycle on each side for the target time.

Tim Liu, C.S.C.S., CSCS

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim