How to Improve Balance After 60: A Practical Guide

Understanding Why Balance Changes After 60

Balance isn't a single skill — it's the result of three systems working together. Your eyes provide visual information about where you are in space. The vestibular organs in your inner ear detect head movement and orientation. And proprioceptors throughout your body (especially in your feet, ankles, and joints) sense your body's position.

After 60, all three systems experience gradual decline. Vision becomes less sharp, especially in low light. The vestibular system becomes less sensitive. And proprioception diminishes, particularly in the feet and ankles. Add in the natural loss of muscle mass and slower reaction times, and the cumulative effect on balance becomes noticeable.

The good news? Each of these systems responds to training. Your brain and body can adapt at any age.

The Four Pillars of Better Balance

1. Balance-Specific Exercise

General exercise helps, but balance-specific training is far more effective. This means exercises that deliberately challenge your stability: standing on one leg, walking heel-to-toe, weight shifting, and exercises with reduced base of support. Start with a chair or wall nearby for safety and gradually reduce how much support you use as you improve.

Aim for at least 10 minutes of balance-specific exercise, 5 days per week. Consistency matters more than session length — your brain needs repeated practice to strengthen the neural pathways that control balance.

2. Strength Training

Strong muscles — especially in your legs, hips, and core — are the foundation of good balance. Your ankles, quadriceps, glutes, and core muscles are constantly making small adjustments to keep you upright. When these muscles are weak, those adjustments aren't fast or strong enough to prevent a stumble from becoming a fall.

You don't need heavy weights. Chair exercises, bodyweight movements, and light resistance bands are enough to build meaningful strength. Focus on exercises like sit-to-stands, heel raises, and calf raises — movements that directly support balance.

3. Flexibility and Mobility

Stiff joints restrict your body's ability to make the quick adjustments needed for balance. Tight ankles, in particular, limit how well your body can adapt to uneven surfaces. Regular stretching — especially of your calves, hamstrings, and hip flexors — helps maintain the range of motion your balance system depends on.

4. Lifestyle Factors

Several non-exercise factors significantly affect balance. Have your vision checked annually — outdated glasses are a surprisingly common contributor to unsteadiness. Review your medications with your doctor, as many common medications (blood pressure drugs, sleep aids, antidepressants) can affect balance. Stay hydrated, as dehydration can cause dizziness. And ensure you're getting enough sleep, since fatigue impairs reaction time and coordination.

A Simple Weekly Balance Plan

A practical approach is to spend 10 minutes per day on a rotating focus: balance exercises on Monday, Wednesday, and Friday; strength exercises on Tuesday and Thursday; and stretching every day as part of your warm-up and cool-down. This gives you a well-rounded programme without needing to spend hours exercising.

Tracking Your Progress

One of the most motivating aspects of balance training is how quickly you can see results. Try timing how long you can stand on one leg (with a chair nearby for safety) once per week. Most people see noticeable improvement within 2 to 4 weeks of consistent practice.