Over 60? These are the 3 dynamic balance exercises you should be doing now

For seniors aged 65 and above, falls are a significant concern, being the leading cause of injury for this age group according to the CDC. Over 14 million older adults experience falls each year. To combat this issue, Tom's Guide suggests incorporating dynamic balance exercises into your routine. These exercises help maintain equilibrium during movement, as falls typically occur when we're not standing still.

The three dynamic balance exercises recommended are marches, step-ups to balance, and lateral steps to balance. All three can be performed using a step or raised platform, such as a stair or aerobic stepper. Before starting any new exercise program, it's advised to consult with a healthcare professional and, if necessary, seek guidance from a certified personal trainer or physical therapist.

To perform the marches, stand tall with feet hip-width apart, engage the core, and lift the left knee to a 90-degree angle. Pause, then lower the foot to the ground. Repeat with the right knee, continuing for 8-10 reps per leg. Using a wall or chair for support if needed.

For step-ups to balance, stand tall with feet hip-width apart, engage the core, and step the left foot onto the platform. Press body weight into the left foot, step up onto the platform, bring the right knee forward to a 90-degree angle, pause, and lower the right foot back to the ground. Continue for 8-10 reps, then repeat on the other side.

Lastly, for lateral steps to balance, stand tall with feet hip-width apart, engage the core, and step the left foot to the left side. Lift the right knee to a 90-degree angle, pause, and step the right foot to the right side. Lift the left knee to a 90-degree angle, pause, and continue alternating sides for 8-10 reps per side.

Performing one set of 8-10 reps for each exercise, 2-3 times per week, will help strengthen stabilizing muscles and sharpen proprioception. As balance and strength improve, increase the frequency to 4-5 times per week. These exercises can be incorporated as standalone routines or as warm-ups for other activities.