Why Balance Matters More as We Age, and How to Improve It

Balance is something we rely on every day, often without giving it a second thought. Here's why it deserves more attention as we get older, and how to practise it safely.

Quick Answer

Balance is an important part of healthy ageing, helping us walk confidently, climb stairs, navigate uneven ground and recover when we stumble.

As we get older, changes in muscle strength, eyesight, sensation and the inner ear can make staying steady more challenging. But losing your balance isn't inevitable.

Research shows that exercise programmes which challenge balance can improve stability and reduce falls in older adults. Strength training, walking and activities such as tai chi can all contribute to a well-rounded approach.

You don't need to wait until you feel unsteady to start thinking about balance. A few simple movements, practised regularly and safely, can help make it part of your everyday routine.

What You'll Learn

• Why balance can change with age
• How your muscles, eyes, inner ears and brain work together
• Why balance matters for women well before their 60s and 70s
• Five simple exercises you can try at home
• Whether walking and strength training are enough
• What research tells us about reducing falls
• When dizziness or unsteadiness needs medical attention

When Was the Last Time You Thought About Your Balance?

Think about the last time you stepped off a kerb, walked across an uneven pavement or stood on one leg to pull on your trousers.

Chances are, you didn't give your balance much thought.

Yet your body was working remarkably hard behind the scenes.

Every time we move, our muscles, eyes, inner ears and nervous system make tiny adjustments to keep us upright. Most of these happen automatically, without us noticing.

It's usually only when something feels a little less steady that we start paying attention.

Perhaps you've noticed yourself reaching for the handrail more often. Maybe you're more cautious on slippery ground, or standing on one leg isn't quite as easy as it once was.

These changes don't necessarily mean something is wrong, but they're worth understanding.

At Nibu, we talk a great deal about muscle strength, nutrition and the habits that help women stay well as they age. Balance deserves a place in that conversation too.

Because healthy ageing isn't only about living longer. It's about continuing to do the everyday things we enjoy, with confidence.

What Exactly Is Balance?

Balance is your body's ability to stay stable, whether you're standing still or moving.

It sounds straightforward, but it relies on several systems working together.

Your brain receives information from your eyes, inner ears and sensory receptors in your muscles and joints. It uses these signals to understand where your body is and how it needs to respond.

Imagine walking along a woodland path.

Your eyes notice a tree root ahead. Your feet sense the uneven ground, while your inner ears detect changes in the position of your head. Your muscles make small adjustments to help you step over the obstacle safely.

All of this happens in moments.

When these systems work well together, movement feels natural. When one or more becomes less effective, maintaining balance can require more effort.

Why Does Balance Change as We Age?

There isn't one single explanation. Balance can be influenced by several changes that happen over time, and everyone's experience is different.

Muscle strength can gradually decline

Your legs, hips and core muscles help you maintain posture, control movement and respond when you lose your footing.

As we age, muscle strength and mass can decline, particularly if we're less physically active.

You may have heard the term sarcopenia, which describes a condition involving age-related loss of muscle strength and muscle quantity or quality.

The encouraging news is that our muscles remain responsive to exercise throughout life.

Resistance training can help improve strength and physical function, making it a valuable companion to balance exercises.

Our sense of body position can change

There's a useful word for your body's awareness of where its different parts are positioned: proprioception.

You use it when you touch your nose with your eyes closed or walk without watching your feet.

Sensory receptors in your muscles, tendons and joints send information to your nervous system, helping it coordinate movement.

Some aspects of this feedback can become less precise with age, making uneven surfaces or unexpected movements more challenging.

Appropriate balance practice can help improve the way we respond to these challenges.

Eyesight plays an important role

Our eyes help us judge distances, recognise obstacles and adjust our movements.

Changes in vision can therefore affect balance and increase the risk of tripping.

Poor lighting, unsuitable glasses or an undiagnosed eyesight problem may make everyday activities more difficult.

Regular eye checks are an often-overlooked part of staying safe and confident as we age.

The inner ear helps keep us steady

Inside your ears is the vestibular system, which helps your brain detect head movement and changes in position.

Problems affecting this system can cause dizziness, vertigo or unsteadiness.

These symptoms shouldn't automatically be dismissed as part of getting older.

If you're experiencing new, persistent or recurring dizziness, seek medical advice.

Confidence matters too

After a fall, or even a near miss, it's understandable to become more cautious.

You might start avoiding uneven paths, stairs or activities that previously felt easy.

But avoiding movement can gradually affect strength, fitness and confidence, making everyday activities feel harder.

Appropriate exercise, sometimes with professional support, can help rebuild confidence.

The aim isn't to take risks. It's to maintain the ability to move safely and comfortably.

Why Balance Is Particularly Important for Women

As women approach menopause, we often hear more about bone health.

And for good reason.

After menopause, lower oestrogen levels can contribute to accelerated bone loss in some women. Over time, this may increase the risk of osteoporosis and fractures.

Balance matters because falls are an important cause of fractures, particularly in older adults.

Good balance can't prevent every fall or fracture, but improving stability, maintaining muscle strength and looking after bone health are complementary parts of healthy ageing.

Your individual risk depends on several factors, including age, medical history, medications, eyesight, activity levels and whether you've fallen before.

Although falls prevention becomes especially important later in life, there's no reason to wait until your seventies to develop good movement habits.

Feeling stronger and steadier is worthwhile at any age.

Can You Really Improve Your Balance?

Yes. Balance is something you can practise and improve.

A major Cochrane review examined exercise programmes designed to prevent falls among older adults living independently in the community.

It found that exercise reduced the rate of falls, with particularly strong evidence for programmes incorporating balance and functional exercises.

Some programmes combining different types of exercise were also beneficial.

This is encouraging because it shows that balance isn't simply something we have when we're young and gradually lose.

It's an ability we can continue to work on.

However, there's an important distinction to make.

The strongest evidence for reducing falls comes from studies involving older adults, often aged 65 and over. We shouldn't assume the same reductions in fall risk apply to healthy women in their thirties, forties or fifties.

For younger adults, balance training can still be a useful part of physical fitness, but the goals may be different.

Five Simple Balance Exercises to Try at Home

You don't need a gym membership or specialist equipment to begin practising balance.

A sturdy kitchen worktop can provide support, and many exercises take only a few minutes.

Choose a clear, non-slip area, wear suitable footwear and keep something stable within easy reach.

Safety first: These exercises are general examples for people who can stand and move safely. If you've recently fallen, feel unsteady, have concerns about fractures, or have a neurological, vestibular or mobility condition, ask a physiotherapist or healthcare professional which exercises are appropriate for you.

1. Standing with your feet closer together

Stand beside a stable kitchen worktop, with your hands close enough to hold on whenever needed.

Bring your feet slightly closer together than usual and stand comfortably upright.

Try holding the position for around 10 seconds, or less if needed.

As you become more confident, you can gradually increase the time.

This is a gentle way to begin challenging your stability without making the movement unnecessarily difficult.

2. Heel-to-toe standing

Stand beside a sturdy support.

Place one foot slightly in front of the other. If this feels comfortable, gradually move towards a heel-to-toe position, as though you're standing on a narrow line.

Hold briefly, then change which foot is in front.

Keep a hand on the support whenever you need it.

There's no prize for balancing without holding on. Controlled, safe practice is what matters.

3. Supported single-leg standing

Stand beside a stable worktop and hold on with one or both hands.

Slowly lift one foot just clear of the floor.

Hold for a few seconds, then lower it and repeat on the other side.

Start with whatever duration feels manageable.

This exercise challenges the muscles and sensory systems that help maintain stability.

4. Controlled sit-to-stand

Sit in a sturdy chair that won't slide backwards.

Place your feet comfortably on the floor, lean forward slightly and stand up in a controlled movement, using the armrests if needed.

Then slowly sit back down.

Repeat a few times at a comfortable pace.

This is primarily a functional strengthening exercise, but it also helps practise a movement we rely on throughout the day.

5. Gentle sideways walking

Stand beside a kitchen worktop or another secure support.

Take a small step sideways, then bring your other foot towards it.

Continue for a few controlled steps before changing direction.

Keep the movements slow and comfortable.

Moving sideways challenges your body differently from ordinary forward walking, helping you practise stability in another direction.

How often should you practise balance exercises?

The World Health Organization recommends that older adults include varied physical activity emphasising functional balance and strength on three or more days each week.

If you're new to balance exercises, begin with short sessions that feel manageable and build gradually.

The aim is steady progress, not rushing through repetitions.

If something feels unsafe, stop and choose an easier variation or seek professional guidance.

Is Walking Enough to Improve Balance?

Walking is one of the simplest ways to stay active.

It supports cardiovascular fitness, helps maintain mobility and offers opportunities to enjoy time outdoors.

But walking along a familiar, level pavement may not challenge your balance sufficiently on its own.

Strength training is also valuable because it helps maintain the muscles involved in movement and stability.

However, having strong muscles doesn't automatically mean you have excellent balance.

That's why a combination of activities can be useful.

You don't need to choose just one.

A varied routine can help you maintain different aspects of fitness that work together in everyday life.

Is Tai Chi Good for Balance?

Tai chi is a traditional movement practice involving slow, controlled sequences and gentle shifts in body weight.

It has been studied extensively in older adults.

Research suggests tai chi can improve balance and may help reduce falls in some populations.

It can also be an enjoyable way to slow down, concentrate and move with intention.

You don't need to be especially flexible or athletic to explore a beginner class.

However, choose a programme that suits your abilities.

If you have mobility difficulties or a history of falls, look for an appropriately qualified instructor who can adapt movements.

Can You Improve Balance After 60 or 70?

Absolutely.

Many studies investigating balance and falls prevention include adults in their sixties, seventies and beyond.

Age alone doesn't mean you can't improve.

What matters is choosing an appropriate starting point.

Someone who walks confidently every day may benefit from more challenging exercises than someone who needs a walking aid.

If you're already experiencing significant balance difficulties, an individually tailored programme from a physiotherapist may be safer and more effective than following a general online routine.

Progress doesn't have to be dramatic to be meaningful.

Being able to move a little more confidently around the house, manage a step more comfortably or feel steadier outdoors can make a real difference to daily life.

What Does Balance Have to Do with Brain Health?

Your brain is constantly involved in maintaining balance.

It receives information from your eyes, inner ears and body, processes those signals and coordinates the movements needed to keep you steady.

This is why balance can be affected by neurological conditions, certain medicines and changes in sensory function.

Physical activity is associated with important benefits for brain health, but we should be careful not to overstate what balance exercises can do.

For example, we can't conclude that standing on one leg will prevent dementia or reverse cognitive decline.

The relationship between movement and brain health is complex.

A varied physical activity routine remains a sensible way to support overall health and wellbeing.

Can Nutrition or Supplements Improve Balance?

Nutrition plays an important role in maintaining normal muscle and bone function.

Adequate protein supports muscle maintenance, particularly alongside resistance training.

Calcium and vitamin D are important for normal bone health.

A varied, balanced diet is the foundation.

But can taking a supplement improve balance?

There is no single supplement proven to restore balance in otherwise healthy adults.

Creatine, for example, has been studied for its effects on muscle strength and exercise performance.

Some research in older adults suggests benefits for certain muscle-related outcomes when creatine is combined with resistance training.

However, this doesn't establish creatine as a treatment for poor balance or a reliable way to prevent falls.

Likewise, omega-3 and Astaxanthin should not be viewed as treatments for balance difficulties.

If unsteadiness is related to a medical condition or nutritional deficiency, identifying and addressing the underlying cause is much more important than taking supplements without knowing why symptoms are occurring.

At Nibu, we believe supplements should have a clear purpose and sit alongside the foundations of healthy living.

For balance, appropriate movement and training remain central.

When Should You Be Concerned About Poor Balance?

Feeling briefly light-headed after standing up too quickly can happen, but persistent or unexplained balance problems shouldn't automatically be dismissed as ageing.

Speak to your GP if you experience:

• Repeated falls or near falls
• New or worsening unsteadiness
• Recurring dizziness or vertigo
• Difficulty walking that has developed or worsened
• Changes in vision affecting your movement
• Unsteadiness that may be related to medication

Sudden loss of balance or coordination can be a medical emergency, particularly when accompanied by facial weakness, arm weakness, speech difficulties, double vision or other new neurological symptoms.

Call 999 if you suspect a stroke, even if symptoms begin to improve.

Balance problems can have many causes, and some are treatable.

Small Changes That Can Make Your Home Safer

Exercise is only one part of reducing the risk of falls.

Your surroundings matter too.

Good lighting helps you see steps and obstacles.

Removing loose rugs and trailing cables can reduce trip hazards.

Suitable footwear can make walking feel more secure.

And keeping everyday items within comfortable reach may reduce the temptation to climb onto unstable furniture.

These changes are particularly useful for people who have already experienced a fall or have identified risk factors.

A healthcare professional may recommend a more detailed falls assessment when appropriate.

Myth vs Fact: Balance and Healthy Ageing

Frequently Asked Questions

Key Takeaways

• Balance is an important part of healthy ageing and everyday independence.
• Your brain, eyes, inner ears, muscles and joints work together to keep you steady.
• Balance can change with age, but it can also be trained.
• Exercise programmes that challenge balance can reduce falls among older adults.
• Strength training and walking are valuable companions to balance practice.
• Supported exercises are a sensible way to begin.
• Women benefit from thinking about muscle, bone and balance health together.
• Supplements are not substitutes for balance training.
• Persistent or sudden unsteadiness needs appropriate medical assessment.
• It's worth making balance part of your routine before difficulties arise.

The Nibu Longevity Take

When we talk about living well for longer, it's easy to think about the big things.

But sometimes healthy ageing is found in the smallest moments.

Walking confidently along a coastal path.

Carrying the shopping through the front door.

Playing with grandchildren.

Stepping out of the shower without having to think about your footing.

These ordinary things give us freedom, and it's easy to take that freedom for granted.

That's why we believe looking after our strength, bones and balance deserves attention long before problems develop.

You don't need a perfect exercise routine or expensive equipment.

You simply need to begin with movements that suit your body and keep practising them.

Because longevity isn't just about adding years to your life. It's about protecting the freedom to enjoy them.

Conclusion

Balance is easy to overlook because we rely on it so naturally.

But it plays a role in almost everything we do, from walking and climbing stairs to moving confidently around our homes.

Although balance can change with age, appropriate exercise can improve stability and help reduce falls in older adults.

The most useful approach combines balance practice with muscle-strengthening activity, regular movement and attention to individual health needs.

You don't need to wait until you feel unsteady to start.

And if you're already experiencing balance difficulties, you don't have to manage them alone.

At Nibu, we believe healthy ageing is built through small, sustainable choices.

Sometimes, one of those choices is simply making time to practise standing a little steadier.

References

1. Sherrington C, Fairhall NJ, Wallbank GK, et al. Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews. 2019;(1). Read the review.
2. World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: WHO; 2020. Read the guidelines.
3. National Health Service. Balance exercises. Read the guidance.
4. National Health Service. Falls. Read the guidance.
5. National Institute for Health and Care Excellence. Falls: assessment and prevention in older people and in people 50 and over at higher risk. NICE guideline NG249. Read the guideline.
6. Gillespie LD, Robertson MC, Gillespie WJ, et al. Interventions for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews. 2012;(9). Read the review.
7. Fragala MS, Cadore EL, Dorgo S, et al. Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. 2019;33(8):2019–2052. Read the position statement.
8. Huang ZG, Feng YH, Li YH, Lv CS. Systematic review and meta-analysis: Tai Chi for preventing falls in older adults. BMJ Open. 2017;7. Read the systematic review.

Continue Reading

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• Why Muscle Is One of the Most Important Organs for Healthy Ageing
• Why Strength Matters More Than Weight as You Age
• Walking for Longevity: How Many Steps Do You Really Need for Healthy Ageing?
• How Much Exercise Do Women Really Need for Healthy Ageing?
• Bone Health in Your 20s and 30s: Why Building Strong Bones Starts Earlier Than You Think
• Protein for Women Over 40: How Much Do You Really Need for Healthy Ageing?
• Healthy Ageing After 50: Protecting Your Strength, Skin and Mind

About The Nibu Journal

The Nibu Journal is the educational home of Nibu Naturals, a female-founded British healthy-ageing brand.

Nibu began with Astaxanthin skincare and has evolved into a wider mission encompassing nutrition, evidence-led supplements, women's health and everyday lifestyle education.

Our philosophy is Healthy Ageing, Inside & Out.

We believe women deserve clear, trustworthy information that helps them make confident decisions about healthy ageing.

Medical Disclaimer

This article is intended for general educational purposes and does not replace personalised medical or physiotherapy advice.

Balance difficulties can have several causes. If you experience repeated falls, persistent dizziness, unsteadiness or other concerning symptoms, seek advice from a qualified healthcare professional.

Exercise should be adapted to your individual abilities and medical circumstances. Use appropriate support and do not attempt movements that feel unsafe. Sudden balance problems accompanied by possible stroke symptoms require emergency medical attention.