Falls are one of the most common causes of injury in people over the age of 50. In many cases, they are not caused by weakness or illness — but by a gradual loss of balance ability. The good news is that balance can be improved with very simple daily habits.
Why does balance worsen with age?
As we get older, the body’s natural ‘balance correction system’ becomes slower and less sensitive. This system relies on the brain, eyes, inner ear, muscles and joints all working together to keep us upright.
With age, reaction times can slow down, muscles may become weaker, and the body may take longer to respond to sudden changes in position. This means that a small loss of balance can be harder to recover from — increasing the risk of falling.
How can you improve your balance?
One of the most effective ways to improve balance is to practise simple standing exercises regularly. You don’t need special equipment or long workout sessions. In fact, you can train your balance while doing something you already do every day — brushing your teeth.
You can try one of the following:
Stand on one leg (‘flamingo style’)
While brushing your teeth, lift one foot off the floor and balance on the other leg*. Hold the position for as long as comfortable.
Stand with one foot behind the other (‘tightrope style’)
Place one foot directly in front of the other*, as if standing on a tightrope. Maintain your balance while brushing your teeth.
These small challenges help train your body to react more quickly to balance changes and improve stability over time.
* Very Important Safety Tip
Always make sure there is a firm support nearby, that can safely support your weight, very close to you (inches/cms), such as a wall, sink, chair or rail, in case you feel unsteady. Safety comes first — balance exercises should challenge you, but never put you at risk.
A simple habit that makes a big difference
Practising balance for just a few minutes every day can help improve confidence, mobility and independence. Over time, these small efforts can significantly reduce the risk of falls and help you stay active and steady on your feet.
If you feel unsteady, have had a fall, or would like personalised advice, a physiotherapy assessment can help identify the causes and provide a safe, tailored exercise plan to help re-stabilise you.
