Read Time: 3 minutes
Most people think balance just “declines with age” and that’s just the way it is.
But it’s not that simple.
There’s a reason balance declines as we get older, and there are things we can do to prevent it.
Why this matters
Losing your balance isn’t just frustrating.
It’s one of the biggest reasons people:
Stop being active
Feel less confident moving
And in worst cases… fall and get seriously hurt
If you want to stay independent and keep doing the things you enjoy, balance matters more than most people realize.
What’s really going on
Balance isn’t something you either have or don’t have.
It’s a skill.
More specifically:
It’s how fast your muscles can respond when you start to fall.
Every time your body shifts out of position, your muscles fire to pull you back.
If they react quickly → you stay upright
If they’re slow or weak → you lose balance
That’s why people often say:
“I didn’t even feel myself going.”
Their body just couldn’t react fast enough.
Why balance gets worse
There are two big reasons balance gets worse as we get older:
1. You stop using it
Balance (just like all movement) follows a simple rule:
If you don’t use it, you lose it.
Most people aren’t regularly challenging their balance.
They’re not:
Standing on one leg
Moving through unstable positions
Training the muscles that keep them upright
So over time, they lose the skill of balance.
2. You lose strength in the right places
Most people try to fix balance by doing… balance drills.
Standing on one leg
Using a balance pad
Holding a position longer
And those can help.
But only if your body has the strength to support it.
Because if the muscles aren’t strong enough to correct the movement, it doesn’t matter how fast they can fire.
So I see a lot of patients only practicing balance drills for months with little progress, but once we start adding strength we see a big jump in their balance.
The joints that matter most
When it comes to balance, three areas do most of the work:
Your feet
Your ankles
Your hips
If those aren’t strong and active, your body has nothing to “catch” you when you start to fall.
What you can do at home
One of the simplest ways to train all three at once is by doing the Bulgarian Split Squat
Many people find this helps improve balance because it builds strength and teaches your body to react.
How to do it:
Take your shoes off
Grip your toes into the ground (you should feel your foot turn “on”)
Step into a forward lunge with your back leg on a chair
Control your balance as you move down and back up
What this does:
Strengthens your foot, ankle, and hip
Trains your body to stabilize in motion (not just standing still)
Improves how quickly your muscles respond
Modify based on your level
If this feels too hard:
take your back foot off the chair and just do a lunge.
Still too hard:
Hold onto something on the way down to make it easier.
The goal isn’t just to “do the exercise.”
It’s to challenge your body to control movement and prevent you from falling over.
So do what you can and try to progress over time.
Wrap up
If you feel like your balance has been getting worse, I hope this helps you start challenging it so you get it back where it needs to be.
If you have any questions, always feel free to reach out and let me know.
See you next week,
Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute
When you’re ready, here’s how I can help:
Start here: Joint Basics – Low Back & Hips
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Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.
The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.
Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.
For personalized care or specific advice, please schedule an appointment with a qualified professional.
