The Real Reason Your Balance Is Getting Worse (and What to Do About It)
- Caroline Churchill
- Jul 14
- 4 min read
That Moment You Catch Yourself (But What If You Didn’t?)
You’re walking across a car park, step onto a slightly uneven bit of pavement, and feel your foot wobble. Maybe you recover quickly. Maybe you grab a wall or someone's arm. It’s a small moment—but it sticks with you.
You might brush it off as clumsiness or age. But here’s the truth: balance is a skill, and like strength or flexibility, it can and should be trained.
What Is Balance, Really?
According to the ACSM:
“Balance is the maintenance of equilibrium while stationary or moving.” It’s a skill-related component of physical fitness and can be broken into:
Static balance: staying stable in one place (e.g. standing on one leg)
Dynamic balance: staying steady while moving (e.g. walking, changing direction, stepping over things)
In simple terms: balance is your ability to hold a desired position without falling over, whether still or in motion.
Why Balance Gets Worse With Age
Several things combine to make balance more challenging as we get older:
Loss of muscle power, especially in the legs
Reduced proprioception (your body’s ability to sense where it is in space)
Slower reflexes and reaction time
Stiffness or joint pain in the ankles, knees or hips
Less movement variety in daily life
Conditions like arthritis can make things worse by interfering with coordination, reflexes and sensory input—all crucial for quick recovery from a stumble.
Why Balance Training Works—and What the Research Shows
Exercise Guidelines Key Points:
Balance training is recommended for all adults, especially those over 60, to reduce fall risk.
It should be included alongside strength, cardio and flexibility in a well-rounded fitness plan.
Exercises that challenge both static and dynamic balance are essential.
For people with osteopenia or osteoporosis, regular balance-focused exercise can reduce fracture risk by preventing falls.
Balance training is as important as heart health, strength, and mobility.
1. Sampaio et al. (2023) – Healthcare (MDPI)
o This systematic review and meta-analysis combined results from 15 randomised controlled trials involving older adults practicing Pilates.
o They found robust evidence about the efficacy of Pilates intervention programs in improving older adults’ balance.
o 53% presented a significant effect of Pilates in improving the participants’ balance,
o 67% showed improvement with dynamic balance.
2. Fernández‑Rodríguez et al. (2021) – Physiotherapy
o This meta-analysis included 39 randomised controlled trials of adults aged 60 and older.
o The results showed Pilates demonstrated a moderate effect for improving balance and a large effect in reducing fall risk
o This means Pilates not only helps you stay steady but can significantly lower your chance of a dangerous fall.
Why Pilates Is Perfect for Balance
Pilates works your whole body, challenges your postural control, and often includes:
Weight shifts and transitions
Standing work on one leg or with a narrow base of support
Rotational movements and direction changes
Coordination
It’s also adaptable—ideal for someone managing arthritis, recovering from surgery, or simply feeling unsteady.
Try This: Quick Balance Challenge
Stand near a counter or sturdy chair for safety.
Stand with one foot directly in front of the other (heel-to-toe).
Hold for 30 seconds.
Switch foot positions and repeat.
Too easy? Try it with your eyes closed or turning your head slowly side to side.
This simple move works both static and dynamic control, and reveals how small challenges can quickly affect stability.
Balance: For Everyone, Every Age
If your balance isn’t what it used to be—it’s not your fault. And you’re definitely not stuck with it. T he body responds surprisingly quickly to the right kind of practice.
As ACSM recommends, balance should be trained at least 2–3 times a week, especially as we age. The benefits go far beyond fall prevention—they include increased confidence, mobility, independence, and peace of mind.
While our July Pilates classes will have a special focus on balance—with targeted exercises and progressions to help you build steadiness and confidence — balance is an important aspect of every class, for everyone (Balance training can reduce the risk of ankle sprains in athletes! )* No matter your age or fitness level, working on your balance helps you move better, feel stronger, and enjoy life more fully.
* Hartley EM, Hoch MC, Boling MC. AND Hübscher M, Zech A, Pfeifer K, Hänsel F, Vogt L, Banzer W.
Want to Feel More Stable, Steady, and Strong?
I help people of all ages improve their balance, reduce pain, and feel younger in their movement. Whether you're managing arthritis, feeling a little wobbly, or just want to move with more ease—I can help.
Sign up to my 30-day intro offer
Join a class
Or book a 1:1
Let’s build your balance—so you can stay active, confident and independent.
REFERENCE:
Liguori, G. (2021). ACSM's Guidelines for Exercise Testing and Prescription. 11th Edition. Philadelphia: Wolters Kluwer Health.
Hartley EM, Hoch MC, Boling MC. Y-balance test performance and BMI are associated with ankle sprain injury in collegiate male athletes. J Sci Med Sport. 2018;21(7):676–80. [&] Hübscher M, Zech A, Pfeifer K, Hänsel F, Vogt L, Banzer W. Neuromuscular training for sports injury prevention: a systematic review. Med Sci Sports Exerc. 2010;42(3):413–21.