An intentional half-hour each week can help you stand your ground!
To age well, move confidently and reduce the risk of falling, balance training is one of the smartest investments of time and energy you can make. Just 30 minutes a week can help you target every key area that supports better balance – from the ground up.
Why Balance Matters
Falls are the leading cause of injury in older adults, but balance can be improved at any age with the right exercises and strategies. The key is to consistently train the systems your body relies on to stay upright, stable and responsive.
An effective balance program should include eight essential components:
1. Start with the Feet – Strong, mobile feet form the foundation of balance. Routines should begin with footwork to awaken the muscles, improve sensory feedback and strengthen your connection to the ground.
2. Posture as Your Anchor – Good posture improves your center of gravity. Practicing simple alignment drills that stack your head over your shoulders and hips over heels will help keep balance steady.
3. Standing Leg Strength – Strong legs, hips and ankles are essential for catching yourself if you trip or need to shift suddenly. Focus on single-leg strength and hip stability for everyday activities like walking, reaching, or climbing stairs.
4. Static Balance – Your ability to remain steady while still or moving slowly — like standing on one leg or pausing mid-step — is static balance. Incorporate standing holds, weight shifts and small balance challenges to build this capability.
5. Proprioception – Train your brain’s sense of where your body is in space through gentle, eyes-closed drills or weight-shifting exercises that build essential awareness and control.
6. Reaction Time – Quick reflexes can help you recover from a stumble. Try playful, fast-response drills to train your body to react before a fall happens.
7. Core Strength – A strong core improves stability and helps control your center of mass. There are plenty of safe, standing core moves that don’t require getting down on the floor.
8. Neck and Head Mobility – Your inner ear balance system works closely with neck position. Gentle stretches and head movements can help improve equilibrium.
Finding a Balance Class Near You
If you don’t have access to Butterfield’s program, there are many ways to get started:
• Many local senior or community centers offer free or low-cost balance-focused classes
• Local gym private trainers with senior fitness experience can customize a plan for you
• YouTube, Prime Video, Netflix and other video streaming services offer countless options to do at home
• SilverSneakers online classes are free to adults 65+ through select Medicare plans with both live and on-demand options available at silversneakers.com
Wherever you choose to participate, be sure to look for an instructor who understands older adult fitness and offers modifications to keep movements safe and effective.
A well-rounded balance routine can help you feel steadier, more confident, and better prepared for whatever life throws your way. Butterfield Trail Village residents and Carriage Club members can enjoy specialized balance classes that integrate all eight essential elements into safe, effective and fun 30-minute sessions.
Balance Essentials
Tuesday and Thursday / 10:30 a.m.
Convocation Room
