EUGENE, Oregon – As adults age, maintaining balance becomes increasingly challenging as multiple systems involved—vision, the inner ear, and proprioception—gradually weaken. However, experts emphasize that with targeted exercise and consistent practice, individuals can significantly improve their stability and reduce the risk of falls.

Adam Grosowsky, 67, who helped pioneer the sport of slacklining in the late 1970s, demonstrates how lifelong training can help preserve balance through his routine near Eugene. After a river swim, he practices walking and turning on a slackline suspended 4.6 meters above the Row River, surrounded by old-growth trees. “As you get older, you realize how much you took for granted,” Grosowsky said, noting that balance requires ongoing maintenance.

Laurie King, a neurology professor at Oregon Health & Science University and co-director of the Balance Disorders Laboratory, explained that balance is a complex function reliant on multiple physical, sensory, and cognitive systems. She cautioned against the misconception that a few exercises can fully address balance issues, advocating instead for a comprehensive understanding of the systems involved and a varied exercise regimen targeting those areas. “It’s never too late to start,” King said, highlighting evidence that exercise can improve balance even in later life.

Experts recommend beginning with exercises to build strength and flexibility, foundational components of stability. Angela Fuller, 46, from Highlands Ranch, Colorado, overcame a back injury to embrace adult gymnastics, now competing and teaching fitness classes such as Zumba and high-intensity interval training. She encourages movements like pushups, squats, lunges, sit-to-stands, and planks, particularly highlighting the bird dog exercise for core stability.

For others, balance training includes dynamic and proprioceptive challenges. Juli Oyama, 66, the world’s oldest competitive female skateboarder based in Aptos, California, incorporates single-leg Romanian deadlifts and weight-vest runs into her regimen. She also practices balancing a foam pad on her head while mimicking skateboarding motions to enhance core engagement and body alignment.

Incorporating static balance exercises, such as tree poses or standing heel-to-toe, can be a starting point before progressing to dynamic movements requiring changes in direction and pace. Training on uneven surfaces like a Bosu ball or foam pad, particularly with eyes closed, forces the vestibular system to compensate, reinforcing neural pathways linked to balance.

King stressed the importance of variety in training routines to effectively challenge the body’s balance capabilities. Activities that also engage cognition—such as Tai Chi or racket sports—offer dual benefits, as maintaining balance requires constant attention, decision-making, and adjustment.

Grosowsky incorporates juggling and even knife-throwing into his slacklining practice and recommends beginners start with simple coordination tools like a hacky sack, progressing from basic foot stalls to more complex maneuvers. Fuller advises those starting balance training to dance, beginning with basic swaying and gradually adding turns and hops to improve coordination and mobility. Oyama finds freedom and relaxation dancing on her longboard, combining rhythmic movement with balance training.

As balance naturally declines with age, these varied approaches highlight ways for individuals to remain agile and confident in their movements.