Balance Training: Don't Wait Until You Start Falling

Like strength and cardiorespiratory fitness, balance gradually declines with age—but it can be improved with regular training.

Why does balance decline?

Balance relies on several body systems working together, including:

• Muscle strength
• Vision
• The vestibular (inner ear) system
• Sensation from your feet and joints (proprioception)
• Brain function and reaction time

As we age, changes can occur in each of these systems, making it more difficult to maintain balance (1). Reduced physical activity, muscle loss (sarcopenia), certain medications and some medical conditions can further contribute to balance impairment.

Why is balance important?

Good balance helps you:

• Stay steady when walking on uneven surfaces.
• Recover if you trip or lose your footing.
• Move confidently during everyday activities.
• Reduce your risk of falls and fall-related injuries.
• Maintain independence as you age.

The Australian Institute of Health and Welfare reports that falls were the leading cause of injury-related hospitalisations in 2024–25 and the leading cause of injury deaths in 2023–24 (2).

Why start balance exercises before you need it?

Many people assume balance only becomes important in older age.

However, balance can begin to decline gradually from midlife, long before it becomes noticeable.

Starting balance training early can help maintain mobility, physical function and confidence as you age, rather than waiting until balance problems or falls occur.

How can you improve your balance?

Balance is a skill that can be improved through regular practice. The most effective exercise programs combine functional balance exercises with muscle-strengthening exercises (3).

Examples include:

• Standing on one leg.
• Heel-to-toe (tandem) walking.
• Sit-to-stand exercises.
• Stepping over obstacles.
• Step-ups.
• Heel raises.
• Squats and lunges.
• Tai Chi.

Your exercises should become progressively challenging over time. This may involve narrowing your base of support (e.g. progressing from standing with your feet together to standing on one leg), reducing hand support, or incorporating more dynamic movements such as stepping, turning or reaching.

If you are at risk of falling, exercises should be performed in a safe environment and under the guidance of a qualified health professional where appropriate.

Take-home message

Balance isn't something you should only think about after a fall.

Like strength and cardiorespiratory fitness, balance is a physical skill that can be trained throughout life.

Including balance exercises as part of your weekly routine can help reduce your risk of falls, maintain confidence in movement and support your independence as you age.