Balance Training That Actually Prevents Falls

Intro

Falls are one of the biggest risks for women after 50 — but balance is a skill you can train. You don’t need fancy wobble boards or yoga inversions; just a few minutes a day can make a major difference.

The Three Pillars of Balance

1. Strength — especially in your hips, core, and calves
2. Coordination — how quickly your body reacts
3. Confidence — the mental side of balance that prevents hesitation

Your 3-Move Balance Routine

1. Single-Leg Stance (2×30s each leg): Stand near counter, lift one foot.
2. Step-Overs (3×10): Line up small books or pillows and step sideways over them.
3. Heel-to-Toe Walk (3×10): Walk a straight line, heel touching toe.

Progression

Start with one hand on a counter, then fingertip contact, then hands free. Train barefoot when safe to strengthen stabilizing muscles.

Add Strength Support

Twice a week, do:

• Calf Raises (3×12)
• Glute Bridges (3×10)
• Wall Push-ups (3×10)

Takeaway

Balance is not about perfection — it’s about recovery. Every near-wobble you catch is progress.