Balance Exercises for Women Over 40 - 4 Easy Ways to Improve Stability at Home
Why Balance Matters More Than You Think
Balance isn’t just important for people who want to be able to stand on one leg in yoga class — it’s essential for staying safe and independent as we age. Falls are one of the biggest risks for women in midlife and beyond. And just like muscle, balance is a use it or lose it skill: if you don’t practice it regularly, you’ll lose it.
For example, my father is 82 and has always been active — a basketball player, daily runner, and lifelong walker. He even practiced standing on one foot while watching TV. But as he stopped making balance a regular habit, his stability declined. That’s what reminded me how important it is to keep balance training part of our lives, no matter our age.
The good news? You don’t need fancy equipment or long workouts to hold onto your balance. You can start today, right at home.
Four Easy Ways to Practice Your Balance at Home
1. Start With Support
If balance feels shaky right now, begin with the basics: stand on one foot while holding onto a broomstick or placing a hand on the wall. Over time, aim to reduce how much support you use.
2. Stand on One Foot
Once you feel steadier, try simply standing on one foot without support. This is perfect while brushing your teeth or waiting for the kettle to boil. At this stage, you’re just holding the position — not moving your body yet.
3. Get Dressed Standing Up
Next, bring balance into things you’d normally do sitting down, like putting on pants, socks, or shoes. At first, this will feel tough — but stick with it, because it gets easier quickly. These “micro-challenges” are a great way to make balance practice part of daily life.
4. Make Balance Part of Your Workouts
For an added challenge, include balance-focused moves in your workout warm-ups. For example, try standing leg circles: lift one leg and draw small circles while standing on the other. This not only builds balance but also improves mobility and strength.
👉 Check out my lower-body warm-up video for how I incorporate balance into my warm-up.
Incorporate Balance Training Into Your Daily Life
You don’t need extra time in your week for balance practice. Simply standing on one foot while brushing your teeth or getting dressed can make a real difference. Over time, these little habits protect your independence and confidence in every decade ahead.
Ready to Get Started?
If you’re ready to start lifting check out my Learn to Lift program. It’s designed specifically for midlife women and will guide you step-by-step — no guesswork required.
