Achieving Mastery in These 3 Morning Balance Exercises at 60 Indicates Superior Fitness Compared to Many in Their 50s

Incorporating balance exercises into your fitness routine becomes increasingly vital as you grow older.

While enhancing your balance might not be on your immediate to-do list, it should certainly climb to the top as you age. Maintaining good balance is crucial for preserving independence and confidence, as it plays a significant role in preventing falls and injuries. Essential for everyday activities like walking, climbing stairs, and even rising from a chair, strong balance can help avert serious injuries such as hip fractures or head injuries, which can severely impact mobility and speed up physical decline.

To assess your balance skills, try mastering these three balance exercises. If you can accomplish them at 60, you might be in better shape than most individuals in their 50s. Terry Tateossian, Founder and Certified Lifestyle Medicine Coach at THOR – The House of Rose, suggests that these exercises are a good benchmark. With extensive experience in women’s health and middle-aged weight management, Tateossian emphasizes their importance.

As the years pass, balance and stability tend to diminish, especially in the hips and lower body due to decreased proprioception.

Why Does Balance Decline With Age?

As you age, both balance and stability decline—particularly in the hips and lower body because of reduced proprioception.

“Even people who lift weights or stay active may not be specifically training balance, which could lead to those systems gradually declining with age. This is where pilates and yoga play into our health wellness and why it’s critical to incorporate all the modalities as we age,” Tateossian explains.

Tree Post (Vrksasana)

1. Begin standing tall with your feet together and arms at your sides.
2. Shift your body weight onto your right foot, maintaining a slight bend in that knee.
3. Lift your left foot and place it on your inner ankle, calf, or inner thigh.
4. To establish stability, press your foot into your leg and your leg back into your foot.
5. Lift your arms overhead or bring your hands to your heart’s center.
6. Close your eyes as you hold the position.

Warrior III (Virabhadrasana)

“This exercise is one of my favorites and also super challenging. It combines strength, balance and coordination for a true full body challenge,” Tateossian says.

Feel free to start by using a sturdy chair for this pose, then progress from there.

1. Stand in front of the chair that’s pushed up against a wall, holding onto the seat for support.
2. Lift one leg behind you while leaning your torso forward, forming a straight line from head to lifted heel.
3. Ensure your core is engaged and your standing leg is pushing through the full foot.
4. Return to the starting position, and switch legs.

Eagle Pose

“This pose challenges balance and coordination. It also challenges joint and ankle stability in a very unique way,” Tateossian says.

1. Begin by standing tall with your feet apart and arms at your sides.
2. Bend your knees slightly and shift your body weight onto your right leg.
3. Lift your left leg and cross it over your right thigh.
4. Hook your left foot behind your right calf if you’re able to.
5. Reach your arms ahead of you before crossing your right arm over your left at the elbows.
6. Close your eyes as you hold the position.
7. Repeat on the other side.