Introduction: why is balance training so important?
With increasing age, physical stability often decreases. The reasons for this are the natural loss of muscle, a reduced ability to coordinate and age-related changes in the sense of balance. These changes increase the risk of falls, which can have far-reaching consequences.
A fall in older age can not only result in painful injuries such as fractures of the hip, wrists or spine, but also carries the risk of serious complications such as prolonged immobility. Especially with hip fractures, the risk of secondary illnesses, such as infections or thromboses, increases and can in some cases even be life-threatening. Regeneration slows down with age, which makes wound-healing processes take longer. This can not only make recovery after a fall more difficult, but also lead to a further loss of strength and coordination. In addition to the physical consequences, many older people suffer from psychological strain after a fall. The fear of another fall can lead those affected to restrict their mobility and isolate themselves, which in the long term impairs their quality of life.
Targeted balance training is a decisive step in preventing these risks. It strengthens the muscles, improves coordination and restores confidence to stand securely on your own two feet – even in demanding everyday situations.
The sense of balance and its development with age?
The sense of balance is controlled by several systems in the body:
- Vestibular system: controls balance in the inner ear.
- Visual system: provides information about the surroundings.
- Proprioception: gives feedback about the position of the body parts.
With age these systems can become weaker, which increases the importance of regular balance training even further. The muscles react more slowly, and the coordination between sensory impressions and movements deteriorates. This means that even small trip hazards in everyday life can become dangerous.
The benefits of balance training
- Improved stability: strong muscles and a trained sense of balance help to avoid falls.
- Promotion of «mobility»: balance training makes everyday movements easier, such as walking on uneven ground.
- Psychological benefits: those who stand and walk securely feel more confident and more independent in everyday life.
- Slowing down of ageing: regular training maintains mobility and muscle strength for longer.
Practical exercises for balance training in everyday life
There are simple but effective exercises that you can easily do at home:
- Standing on one leg while brushing your teeth
- How it works: while you brush your teeth, stand alternately on one leg. Hold on to a washbasin if needed.
- Effect: promotes steadiness and balance.
- Heel and toe walking
- How it works: walk slowly on your toes and then on your heels across the room.
- Effect: strengthens the foot muscles and improves balance.
- Balancing on an unstable surface
- How it works: stand on a cushion or a soft mat and keep your balance. It becomes harder with your eyes closed or on one leg!
- Effect: activates deep muscles and improves coordination.
- Step sequences with obstacles
- How it works: place objects (e.g. small stools or books) as obstacles and step slowly over them.
- Effect: trains targeted movement control and balance.
Safety first! with all exercises, make sure you carry them out in a safe environment. Make sure you can hold on at any time if you lose your balance, and ideally perform the exercises on a soft surface, for example on a mat or with a pillow as padding.
Equipment-based training for advanced users
If you have access to a fitness centre, you can try out the following equipment:
- Wobble boards or balance pads: ideal for promoting the interplay between muscles and coordination.
- Trampolines: perfect for strengthening the leg muscles and training the sense of balance.
- Slacklines: excellent for balance and concentration.
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How often should you train?
It is recommended to do balance training at least 2–3 times per week. For optimal results, however, training duration and difficulty should also be taken into account:
- Training duration:
Each exercise should be performed for about 40 seconds before a short break follows.
You can repeat each exercise 2–3 times, or perform several different exercises. - Increasing the difficulty:
As soon as an exercise succeeds without much effort, the level of difficulty should be increased in small steps, without overtaxing yourself: - Practise on unstable surfaces such as balance pads or cushions.
- Integrate additional tasks, e.g. throwing and catching a ball while balancing.
- Perform exercises with your eyes closed, in order to challenge the sense of balance.
Through this gradual adjustment, the training stays challenging and promotes continuous progress – a key to fall prevention.
The exercises can also be ideally integrated into the warm-up phase before your regular training at the fitness centre. This makes your warm-up not only more exciting than simply getting on the bike for 5–10 minutes, but also saves you time.
A tip for fall prevention in everyday life
In addition to balance training, other measures also play an important role in minimising the risk of falls. For example, you should avoid trip hazards such as loose rugs or cables, wear non-slip shoes and ensure sufficient lighting in your home.
In addition, speed and reaction exercises can considerably increase your safety. These forms of training improve your ability to react to unforeseen situations and to catch yourself, when you stumble, with a fast and powerful leg movement.
Effective exercises to promote speed and reaction:
- Quickly tapping an object
- How it works: place a small ball or another object in front of you and tap it alternately as fast as possible with your feet.
- Effect: promotes foot coordination and fast movement reactions.
- Simulating a powerful push-off during a stumble
- How it works: stand on a soft surface and take a large step forward, pushing off powerfully with the back leg. Repeat this several times per side.
- Effect: trains the ability to catch the body with a targeted leg movement and to regain balance.
- Sideways dodging:
- How it works: set up two markers at a distance of 1–2 metres. Move quickly sideways back and forth, landing stably each time.
- Effect: strengthens lateral stability and reactivity.
Combine these exercises with balance training to improve physical stability and reaction speed. Both components are essential to prevent falls effectively, but fast or explosive movements are best not performed at the beginning of a training session.
Conclusion: more safety through balance training
Balance training is a simple but incredibly effective method to prevent falls in older age. It strengthens not only the body, but also the confidence to move safely. With regular training and a few targeted exercises, you can maintain your mobility and enjoy your everyday life – without fear of falls.
FAQs on balance training in older age
- How long does it take to notice improvements?
Noticeable progress can be observed after just a few weeks. - Is balance training also suitable for beginners?
Absolutely! The exercises can be adapted individually and increased slowly. - Is there an age at which it is too late to start?
No, it is never too late. Every form of movement brings benefits – regardless of age!
