I meet with a lot of senior personal training clients who start working out for one reason: to prevent falls. Falling is the leading cause of injury for adults 65 and older, according to the CDC, so I can think of no better motivation to hit the gym.
Pulling out a pair of dumbbells and building full-body strength will always be beneficial, no matter what your goals may be. But when it comes to really improving balance, I have my senior clients focus on dynamic balance exercises.
Since falls rarely happen when we’re standing still, it’s crucial to learn how to stabilize your body while in motion. Dynamic balance exercises do just that, challenging important deep core, hip, and glute muscles that help keep us upright during movement.
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These three dynamic balance exercises have a place in almost all of my senior clients’ regimens. Even if you’re younger, practicing these movements regularly can refine your coordination and may boost your athletic performance.
What is dynamic balance?
Dynamic balance is the ability to stabilize your body while it’s in motion. Staying upright when you walk, run, dance, or climb stairs is an example of dynamic balance.
“Strong evidence supports that dynamic balance activities reduce the risk of falling in older adults by improving the ability to respond to slips, trips, or sudden changes in direction,” said Dr. Robyn Culbertson, PT, DPT, a board-certified geriatric physical therapist.
How to do the dynamic balance exercises
(Image credit: Shutterstock)
If you’re new to exercise, consult your medical team before trying this workout. Consider booking a session or two with a certified personal trainer, as they can correct your form and provide modifications if needed
You won’t need any equipment for this workout. If you currently have balance issues, use a chair or a section of bare wall for additional support.
Perform each exercise for the given duration, starting with fewer reps and gradually increasing as you get stronger. Aim to practice these 3-4 times per week.
1. Heel-toe walking
- Stand tall with your feet hip-width apart.
- Engage your core.
- Step your right foot in front of you.
- Step your left foot in front of you, lining up your left heel with your right toes.
- Continue walking in this manner, as if you were walking a tightrope.
- When you run out of room, turn around and walk in the opposite direction.
2. Standing march
- Stand tall with your feet hip-width apart.
- Engage your core.
- Lift your left knee to your hip.
- Lower your left foot back down.
- Lift your right knee to your hip.
- Lower your right foot back down.
- Continue alternating for 10-12 reps each side.
3. Forward and back weight shifting
- Stand tall with your feet hip-width apart.
- Engage your core.
- Bend your knees slightly.
- Lean forward, placing your bodyweight in the balls of your feet.
- Lean backward, shifting your bodyweight to your heels.
- Continue shifting back and forth for 12-15 reps.
Benefits of the 3 dynamic balance exercises
“Exercises that incorporate dynamic balance activities are beneficial for older adults because they directly support everyday activities like walking, turning, climbing stairs, and getting up from a chair,” said Dr. Culbertson. “In addition to improving coordination, strengthening key muscle groups involved in stability, and enhancing reaction time, dynamic balance exercises also build confidence in seniors, which is essential to preventing fear-related inactivity.”
Robyn Culbertson
Geriatric physical therapist
Robyn Culbertson, PT, DPT, is a board-certified geriatric physical therapist with expertise in fall prevention, balance, manual therapy, orthopedics, and pain management. She earned her Doctor of Physical Therapy degree from the University of South Carolina in 2018. She provides services, including in-home visits, and works in multiple settings, including Columbia, SC, under Fox Rehabilitation and MUSC Health. Dr. Culbertson is a board-certified clinical specialist in geriatric physical therapy, as well as certified in LSVTBIG, fall prevention, and as a clinical instructor.
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