{"id":1006231,"date":"2026-08-17T09:56:18","date_gmt":"2026-08-17T09:56:18","guid":{"rendered":"https:\/\/www.europesays.com\/us\/1006231\/"},"modified":"2026-08-17T09:56:18","modified_gmt":"2026-08-17T09:56:18","slug":"balance-exercises-after-65-5-morning-moves-to-try","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/1006231\/","title":{"rendered":"Balance Exercises After 65: 5 Morning Moves to Try"},"content":{"rendered":"

Balance training should be a top priority as you age.<\/p>\n

Poor balance is something you don\u2019t want to experience in your 60s. Every year, roughly 1 million older adults are hospitalized<\/a> due to falls, according to the Centers for Disease Control and Prevention (CDC). It\u2019s easy to prioritize other workouts over balance training<\/a>, but staying steady on your own two feet can reduce your risk of getting seriously injured. Being less active can lead to weaker muscles, while changes in sight and depth perception can also impact stability<\/a>. A simple stumble can cause a sprained ankle, bruised knee, broken hip or bones, or even a serious head injury.<\/p>\n

We can\u2019t stress enough the importance of improving stability. That\u2019s why we spoke with Cara Bonney<\/b><\/a>, Master Instructor for Club Pilates<\/a>, to learn five morning exercises that can improve balance<\/a> faster than tai chi after 65. Check them out below.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

Once you progress, if you\u2019re looking to take your training beyond home workouts, Bonney shares some pro tips.<\/p>\n

\u201cFor anyone who is looking for more than an at-home morning routine, Reformer Footwork works all of the lower body muscles in squat and calf raise positions supine while the abdominal muscles work to stabilize the back. Reformer Footwork is a safe position to build strength and endurance in the muscles used to walk,\u201d Bonney explains. \u201cMat Pilates side-lying leg series also helps strengthen the muscles that support the pelvis while standing and walking. On the Reformer, load of the springs can be added to make these muscles even stronger to protect the hip and knees as we age.\u201d<\/p>\n

\tHeel Raises<\/p>\n

    \n
  1. Begin standing tall, facing a counter with your hands lightly resting on the surface for support.<\/li>\n
  2. Place your feet hip-width apart.<\/li>\n
  3. Slowly rise onto the balls of your feet.<\/li>\n
  4. Hold at the top for 1 second.<\/li>\n
  5. Slowly lower back down.<\/li>\n<\/ol>\n

    If You Can Do These 3 Balance Tests at 60, Your Body Age Is 20 Years Younger<\/a><\/p>\n

    \tToe Raises<\/p>\n

      \n
    1. Begin standing with your back a few inches from a wall.<\/li>\n
    2. Keep your heels planted on the floor.<\/li>\n
    3. Lift your toes and the balls of your feet off the ground as high as you\u2019re able to.<\/li>\n
    4. Slowly lower.<\/li>\n<\/ol>\n

      If You Can Do These 8 Lower-Body Moves, Your Leg Strength Is Elite<\/a><\/p>\n

      \tBodyweight Squats<\/p>\n

        \n
      1. Stand tall with your feet shoulder-width apart.<\/li>\n
      2. Extend your arms ahead of you or place your hands on your hips.<\/li>\n
      3. Bend at the knees and hips as you lower into a squat.<\/li>\n
      4. Descend until your thighs are parallel to the floor.<\/li>\n
      5. Press through your heels to rise back up to standing.<\/li>\n<\/ol>\n

        Over 45? If You Can Wall Sit This Long, Your Body Beats Your Age<\/a><\/p>\n

        \tSingle-Leg Stand<\/p>\n

          \n
        1. Stand tall on a flat surface with your feet hip-width apart and arms at your sides.<\/li>\n
        2. Shift your body weight onto your left foot.<\/li>\n
        3. Lift your right foot off the ground.<\/li>\n
        4. Activate your core while keeping your shoulders stacked over your ribs and your hips level.<\/li>\n
        5. The time begins once your leg comes off the floor and stops when your foot touches the ground.<\/li>\n
        6. Hold the single-leg balance for the prescribed amount of time.<\/li>\n
        7. Repeat on the other side.<\/li>\n<\/ol>\n

          5 Best Chair Exercises That Rebuild Lost Muscle Faster Than Gym Workouts After 60<\/a><\/p>\n

          \u200b\u200b\n\t<\/p>\n

          Side Leg Lifts<\/p>\n

            \n
          1. Begin by standing tall with your feet hip-width apart and hands placed on your hips. Alternatively, hold onto a sturdy chair or wall for extra support.<\/li>\n
          2. Activate your core as you shift your weight onto your left leg.<\/li>\n
          3. Keep your right leg straight and toes pointed forward as you lift it out to the side as high as you\u2019re comfortably able to.<\/li>\n
          4. Hold at the top for a moment before lowering.<\/li>\n
          5. Repeat on the other side.<\/li>\n<\/ol>\n

            Alexa Mellardo<\/p>\n

            \t\tAlexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Balance training should be a top priority as you age. Poor balance is something you don\u2019t want to…\n","protected":false},"author":3,"featured_media":1006232,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[8],"tags":[45574,1198,290328,181350,159,67,132,68,9008],"class_list":["post-1006231","post","type-post","status-publish","format-standard","has-post-thumbnail","category-science","tag-balance","tag-fitness","tag-morning-exercise","tag-over-60","tag-science","tag-united-states","tag-unitedstates","tag-us","tag-workouts"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/117110255752410328","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/1006231","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=1006231"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/1006231\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/1006232"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=1006231"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=1006231"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=1006231"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}