There’s something I hear regularly when I’m teaching yoga or working with private clients.
“My balance has gotten so bad.”
Or, “I used to be so much better at this!”
I hear these comments from people of all different ages—in their 40s, 50s, 60s, and 70s. It's one of the most common frustrations that comes up in my classes and private sessions.
Sometimes it’s said with genuine frustration. Other times, it comes with a little laugh or a shake of the head after someone wobbles or puts a foot down during a balance exercise. I’ve seen how quickly that one moment can turn into a judgment about someone’s ability to balance.
I understand the frustration. When something that used to feel easy becomes more challenging, it’s natural to wonder what’s changed. But I also think we’re often judging our balance by the wrong thing.
We expect ourselves to stand perfectly still, and when we can’t, we assume our balance isn’t very good.
What if we looked at that wobbling a little differently?
Balance Isn’t the Absence of Movement
Even when you’re standing still, your body isn’t completely motionless.
Your brain is continually gathering information from your eyes, inner ears, muscles, and joints to help you stay upright. Based on that information, your nervous system makes small adjustments through your muscles to keep you stable. These adjustments happen all the time, often without us being aware of them.
When you narrow your stance, lift one foot, or shift your weight, those adjustments may become more noticeable. You might feel your foot and ankle working, notice your hips shifting slightly, or find yourself moving a little from side to side.
Those small movements are part of the ongoing adjustments your body makes to keep you upright..
Instead of thinking of balance as your ability to remain perfectly still, think of it as your ability to respond and adjust as your body moves.
That’s an important distinction because balance isn’t something we only need when we’re standing in one place.
The Goal Isn’t to Eliminate Every Wobble
Think about walking across uneven ground, stepping around something in your path, or turning to look behind you.
You don’t move through these situations by keeping your body perfectly still. You maintain balance by making adjustments as you move. Sometimes those adjustments are small and almost automatic. Other times, you might need to shift your weight, change your step, or reach for support.
That’s why I don’t think the goal of balance practice should be to eliminate every wobble. Instead, we want to develop our ability to respond effectively when our stability is challenged.
Of course, there’s a difference between a manageable wobble and feeling like you’re about to fall. If you’re repeatedly losing control, grabbing for something to keep yourself upright, or feeling unsafe, the exercise may be too challenging right now.
You can widen your stance, lightly touch a wall or counter, or choose a simpler variation. These adjustments allow you to continue practicing with more control while still giving your balance system something to work on.
Balance Is Something We Need to Keep Practicing
While I want people to be less critical of themselves when they wobble, I also don’t want them to dismiss changes in their balance.
Our balance can change over time for many reasons, including changes in strength, vision, sensory function, activity levels, and health. And like other physical abilities, balance benefits from regular, intentional practice.
The encouraging part is that we can continue working on it throughout our lives. But that doesn’t mean doing the same balance exercise over and over is enough to prepare us for every situation.
Balance involves maintaining control of your body while standing, moving, reaching, turning, and responding to changes in your surroundings. Each of those situations places slightly different demands on your body.
That's why I incorporate balance into nearly every class I teach. Sometimes we're standing on one foot. Other times we're shifting our weight, changing direction, coordinating movements, or moving between positions. Each of these challenges asks our bodies to respond and adjust in different ways.
And that's why I believe balance deserves our continued attention. Not because we should expect it to be perfect, but because we want to maintain and develop our ability to move with confidence and control in everyday life.
Try This: Explore How Your Body Balances
The next time you practice balance, I’d like you to approach it a little differently.
Instead of measuring how long you can hold a position without moving, pay attention to the small adjustments your body makes to maintain your balance. You might be surprised by how much is happening, even during a simple exercise.
Start by standing beside a sturdy counter, with support within easy reach. Choose a level of challenge that feels manageable, and keep your movements slow and controlled.
- Start with a simple weight shift
Stand with your feet about hip-width apart. Slowly shift more of your weight onto your right foot, allowing your left heel to lift while keeping your toes on the floor.
Notice what happens through your standing foot and ankle. Can you feel your weight shifting? Do you notice small adjustments as your body responds?
Stay for a few breaths, then return to center and try the other side.
- Gradually narrow your base of support
If that feels comfortable, try bringing your feet closer together. You could stand with your feet touching, or place one foot slightly ahead of the other, as though you’re standing on a narrow path.
Notice how the experience changes when your feet are closer together. Does your body make more noticeable adjustments?
You can lightly touch the counter whenever you need to. The goal is to find a challenge that allows you to remain in control.
- Add a small movement
Once you’ve found a comfortable standing position, try slowly turning your head to look a little to the right and then to the left.
Notice whether changing where you’re looking affects how steady you feel. Your eyes and inner ears provide important information for balance, so adding head movement can change the demands of the exercise.
Keep the movement small and comfortable. If you feel dizzy or unsteady, stop, return to a supported position, and don’t push through those symptoms.
- Explore standing on one foot
If you’re ready for another challenge, shift your weight onto one foot and lift the opposite foot just slightly off the floor.
You don’t need to lift it high or hold the position for a long time. Try staying for several seconds while noticing the small adjustments happening through your standing leg.
If you wobble, see whether you can make a small correction while remaining in control. If you need to put your foot down, do that. Then reset and try again.
Throughout these exercises, remember that making the movement harder isn’t automatically making it more beneficial. We want enough challenge to give our balance system an opportunity to respond, without sacrificing safety or control.
You also don’t need to progress through all four exercises in one session. Choose the one that feels appropriate today, and return to it regularly. As it becomes easier, you can gradually explore a new challenge.
Keep Practicing, Not Just Testing
Balance practice isn't just a test of how long you can stand on one foot. It's an opportunity to develop an ability we rely on every day, and like strength or endurance, it takes regular practice and an appropriate level of challenge.
Some days balance will come more easily than others. Sometimes you'll put your foot down, reset, and try again. That doesn't make the practice any less valuable.
If you notice a new or significant change in your balance, particularly with dizziness or other symptoms, talk with a healthcare professional rather than assuming it's simply part of aging.
But when you find yourself wobbling during an exercise, try approaching it with a little more curiosity and a little less criticism.
Your balance doesn't have to be perfect to be working. And it doesn't have to be poor for you to keep working on it.
Find a minute today to practice your balance, and make it something you return to regularly.
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