Home Aging Well Midlife Fitness & Weight Loss 5 Simple Ways to Improve Your Balance in Midlife

5 Simple Ways to Improve Your Balance in Midlife

On Monday, we talked here on the blog about how important it is to maintain your balance as you age and an easy way to test how good your balance is right now. Did you see room for improvement? I know I did. Here are five simple ways we can work on improving our balance.

This post may contain affiliate links. For more information, see my disclosures here.

Stand on one leg

The simplest way to improve your balance is also surprisingly effective. Standing on one leg can build core strength as well. I’ve already started doing this every night while I’m brushing my teeth: alternating standing on one leg for as long as you can hold it. When you can stand on leg steadily for 30 seconds, try doing it on a pillow or other unsteady surface.

Almost Sitting

A personal trainer I had many years ago taught me this trick and I rarely see it mentioned anywhere. Take a regular kitchen chair and slowly lower yourself down into the chair as if you are going to sit in it, but don’t! Instead, start standing back up about an inch above the chair, all the while retaining good form. Do 10 a day, working up to 30. If you wobble when getting back up, try starting your journey back up from a higher point above the chair. The point is to retain good form. This was a great exercise when I was a young mom trying to fit in any exercise any chance I could because it really works the muscles and I can tell I need to work it back into my routine. I just did one repetition in order to write this description and I still feel it almost five minutes later.

Exercise on a Bosu Ball

If you already have a strength training program going, you might want to invest in a Bosu Ball. Or you if you belong to a gym, they probably have one you can use. With a Bosu Ball, you perform your regular strength training exercises, such as lunges, squats while standing on the ball’s unsteady surface. You can even just stand on it while simply doing your regular upper body work.  I worked out this summer with a trainer who used one to help me get over a lingering running injury and found it to be both humiliating and effective.



Exercise on a Stability Ball

This falls into the category of similar, but different. A Bosu Ball is a $90+ investment unless you belong to a gym that has one, but you can typically pick up a stability ball for around $20. The Bosu Ball is a bit more flexible because you can stand on it, which I would not recommend you try on a stability ball, but you can still use the stability ball to provide some extra wobbliness, if you will, to crunches and upper body exercises. They can also be really fun to use.


I’m going to confess here that I know barely anything about yoga which is appalling and almost careless in this day and age. I need to do a “Katy Does Yoga” series here so I can educate myself. But there are a few simple yoga poses that you can do to help your balance that don’t require a ton of experience to perfect.

One of the simplest to do is The Chair Pose which seems to be a close relative to the Almost Sitting exercise I learned so long ago. But check out this YouTube video – it looks so much cooler!

How to Do the Chair Pose

Watch this video on YouTube.

So there are a few ways we can work on improving our balance. Hopefully, we  all feel a bit more equipped to handle what’s coming up next. Oh my God, is that a grey hair?


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Katy Kozee | Midlife Rambler
Katy Kozee | Midlife Rambler
Hi! I'm Katy and I started Midlife Rambler when my youngest child was a senior in high school. I was staring at the coming empty nest and wondering what was next for me. Does that sound like you? Then you'll love our community of fun, feisty women. We're looking forward to the next phase of our lives and talking about all the exciting (and sometimes a little scary!)Keep the conversation going! Hook up with me at my other hangouts.



    • Thanks for commenting Margaret. Im definitely bringing the chair exercises back in my life. They are surprisingly effective.

  1. HI Katy – I just found your blog (and subscribed) and am having fun reading through all your posts! I am turning 53 this year and am so excited about this stage of my life. Your last two posts about flexibility and balance are spot on. I teach yoga and that chair pose (almost to the chair and back up) I thought I had made that up LOL. I just made this 5 minute video for a group of students I took on a yoga retreat to Mexico and it includes a long chair pose and a low lunge that starts to make squatting easier (if you can squat easily with heels on the floor it helps with getting up and down from the floor with grace) I also think balancing and moving at the same time is great for core strength. I hope its ok to put a link to the video here if you are interested in trying five minutes of yoga 🙂 https://vimeo.com/160117595
    many blessings and keep up the good work!

  2. Hi Katy

    We follow each other on Instagram but i don’t think I’ve ever commented here on how much I enjoy your posts. Especially this one on exercise. It’s nice to know there’s people in the world you can relate to 🙂

  3. This post on ways to improve balance are so very helpful. Like Gilly, doing any of these with the eyes closed is a real challenge.
    I found your FEATURED pin on my Pinterest Game that published today.


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