You may not think much about balance now. Especially if you are still young, in your 30s or 40s.

But, these movements suggested by certified trainers play a huge role in health and longevity as we age. Our strength and stability become solid.

A 2022 study published in the British Journal of Sports Medicine found that people who cannot stand on one leg for 10 seconds have a higher risk of cardiovascular disease, obesity and even death. Weak balance can also increase the risk of falls, which can lead to serious injury.

But don't worry, balance can be improved. This article presents five exercises that are aimed at people over 50, but are actually beneficial for all ages.

These five exercises are aimed at people over the age of 50, but they are beneficial for all ages.

It's very low cost, really. All you need is a sports mat or a towel for extra padding on the knees.

Let's start building strength and balance.

1. Clamshell

Set: 3 | Reps: 15 on each side

- Lie on your side with your knees bent and one leg over the other.

- Tighten the core muscles and keep the spine in a neutral position.

- With your feet still attached, lift your upper knees up.

- Slowly lower it back down.

- Do 15 reps, then repeat on the other side.

Benefits: Clamshells strengthen the glutes and hip abductors, which help with pelvic stability. The stronger these muscles are, the more balanced and stable your body will be when walking, running, climbing stairs or getting up from the floor.

Trainer tip: Avoid letting your upper hips fall backwards when lifting your knees.

2. Bird Dog

Set: 3 | Reps: 12 on each side

- Start on all fours.

- Tighten the core muscles and maintain a neutral spine.

- Extend one leg back and the opposite arm forward, parallel to the floor.

- Hold for a moment, then return to the starting position.

- Repeat on the other side.

- Keep alternating until completing reps on each side.

Benefits: Bird dog is one of the best exercises for deep core strength. It works the transverse abdominis (deepest abdominal muscles) and internal obliques (inner abdominal wall muscles), which help stabilize the spine and maintain an upright posture. Bird dog also works on body awareness and coordination-both of which are important for balance.

Trainer tip: Don't let your lower back arch into the floor. Keep the hips parallel to the floor, and avoid swaying sideways when lifting arms and legs.

3. Standing Marches

Set: 3 | Reps: 15 on each side

- Stand with feet hip-width apart.

- Tighten the core muscles and maintain a neutral spine.

- Raise one knee to hip height, then lower it to the floor.

- Repeat on the other side.

- Keep alternating until completing reps on each side.

Benefits: Standing marches train you to remain stable and upright while shifting your weight from side to side. This movement activates the core and hip muscles to improve balance and coordination in daily activities such as walking and climbing stairs.

Trainer tip: Use a chair for support if needed. Focus on standing straight on the supporting leg and avoid swaying sideways.

4. Heel-to-Toe Walk

Set: 1 | Reps: 10 steps in each direction

- Stand up straight and tighten your core muscles.

- Imagine a straight line in front of you.

- Step one foot forward on the imaginary line.

- Follow with the other foot, positioning the heel just in front of the toes.

- Continue walking for 10 steps, then turn around and repeat.

Benefits: Heel-to-toe walking lowers the center of gravity, narrows the base of support, and forces the stabilization muscles in the hips and core to work harder. This is a great way to train the muscles to activate when you lose your balance.

Trainer tip: Train against a wall first if you need additional support.

5. Single-Leg Toe Touch

Set: 3 | Reps: 10 on each side

- Stand straight with your feet hip-width apart.

- Tighten the core muscles and maintain a neutral spine.

- Lift one foot off the floor, stand on one leg.

- Bend the knee of the supporting leg as if performing a single-leg squat.

- Reach down to touch the support leg with the opposite hand.

- Slowly stood back up.

- Complete the rep on one side, then repeat on the other side.

Benefits: This is a more challenging balance exercise. You are not only balancing on one leg, but also practicing balance in motion. Falls don't usually happen when standing still, so it's very important to train stabilization muscles during movement.

Trainer tip: Use a chair or wall for support if needed. If you cannot touch your toes, touch your thighs or knees first.

Good luck, yes. This exercise can be done regularly to improve balance and reduce the risk of injury.

Source: Fit&Well