Balance Exercises to Prevent Falls

Why You Need to Start Now (Even If You’ve Never Had a Fall)

Balance. It’s one of those things we don’t think about… until it starts to wobble.

For women over 50, balance plays a vital role in staying strong, independent, and injury-free. According to the NHS, falls are the most common cause of injury-related deaths in people over 75 – but balance issues can start creeping in much earlier.

That might sound a bit grim, but here’s the good news:

Balance can be trained – and improved – at any age.

Balance Is More Than Just Standing Still

Balance training isn’t just about yoga poses – it’s about:

• Preventing falls

• Feeling steady walking on uneven ground or in the dark

• Trusting your body when life gets a bit wobbly

This is what we call functional fitness – training your body for real-life situations.

A Real-Life Moment: The E-Type Jaguar Incident

Earlier this week, I spotted a gorgeous E-type Jaguar while coming from the gym – a proper classic! I turned to admire it, caught the edge of some uneven paving and nearly went flying.

But I didn’t.

Thanks to strong legs and a solid core, my body reacted instinctively. No fall, no bruises, no drama or embarrassment (no-one saw me...phew) – just a reminder that what I practise in workouts really does make a difference.

Why Balance Gets Trickier After 50 – and What You Can Do

As we get older, a few things affect our balance:

• Muscle loss (especially in the legs and core)

• Slower reflexes and reduced coordination

• Changes in vision or hearing

• Stiff joints or past injuries

But the best part? Balance is like any skill – it gets better with use.

With the right kind of training, you can:

• Improve your body’s awareness of movement (proprioception)

• Strengthen key stabilising muscles

• React faster and avoid falls

  
  

3 Simple Balance Exercises to Try Today

1. Heel-to-Toe Walk Walk slowly in a straight line, placing one foot directly in front of the other (heel touches toe).

Try 10 steps forward and 10 back.

Great for coordination and leg control.

2. Single Leg Stand Stand tall and lift one foot just off the ground.

Hold for up to 10 seconds on each side.

Use a wall or chair for support if needed. Strengthens ankle and core stability.

3. Sit to Stand (No Hands!) From a firm chair, stand up and sit back down slowly without using your hands.

Do 10 reps.

Improves functional strength and balance – exactly the kind you’ll need when getting out of a car, standing up from a chair or off the loo.

Key Take Away

Functional fitness = training your body for real-life situations. That’s what I focus on in my group exercise classes and 1-2-1 personal training for women over 50.

Let's strengthen and balance together!