Key takeaways
- Balance, stability, and strength naturally decline with age, making targeted exercises essential for adults over 70.
- Jacob Siwicki recommends moving slowly with support and starting with the easiest version of each exercise.
- Four specific movements train weight transfer, single-leg control, lateral stepping, and combined body control for everyday stability.
- Anyone with a history of falls, dizziness, or significant balance problems should consult a healthcare professional before starting.
Getting up from your couch or floor, or stepping confidently through your home without that moment of unsteadiness—these everyday actions become harder as you age. Balance, stability, and strength naturally decline over time, which is why including specific movements in your fitness routine becomes essential, especially once you’re past 70. According to Eat This Not That, which consulted Jacob Siwicki on this topic, certain exercises can help restore the stability you had at 50.
Who Is Jacob Siwicki
Siwicki is founder and head coach of Siwicki Fitness and holds both NCSF and AFAA certifications. In 2019, he ranked in the top 1 percent globally among Equinox group fitness instructors. He earned a degree in economics from Dartmouth and played football for the university. He also serves as a fitness expert on FOX 5 DC. His combination of elite coaching background and academic foundation shapes how he designs movements for different life stages.
Before You Begin: Safety Foundations
Balance work does not require drama or intensity. Siwicki’s core principle is to move slowly, always with support within reach. Find a clear, level space and position yourself near a sturdy counter or railing, not furniture that might shift or tip. Always start with the easiest version of each exercise, not the most challenging.
Who Should Consult a Professional First
Anyone who has experienced falls, currently feels dizzy, or has significant balance challenges should talk to a healthcare professional before beginning standing balance exercises. Getting this clearance ensures you can safely attempt these movements.
Your Training Setup
You need minimal equipment: a clear floor and sturdy support. Siwicki emphasizes that balance practice thrives in simplicity. Remove obstacles, make sure your railing or counter is solid, and wear shoes with good grip.
Progression and Patience
Don’t rush through a movement or let go of your support before you feel ready. Progress happens through consistent, controlled repetition, not through speed or intensity. Your timeline for improvement is unique to you.
Exercise 1: Weight Transfer With Support
This movement practices shifting your weight from one side to the other while keeping your hand on a sturdy surface. Your body learns to move its center of gravity in a controlled way without losing contact with stability. This trains the weight-shift pattern you use dozens of times daily, whether recovering from a stumble or simply walking.
Exercise 2: Single-Leg Balance Control
This exercise teaches your body to maintain its position while standing on a single leg. The goal is not to hold it for an extended time, but to practice the sensation of balancing on one leg with support within easy reach. Siwicki notes that this builds the neuromuscular control needed for everyday situations where you might briefly stand on one leg, such as stepping up a curb or recovering from a slip.
Exercise 3: Deliberate Lateral Stepping
Moving sideways while placing each foot with intention trains a different axis of balance than forward-and-backward walking. Siwicki points out that this exercise practices moving sideways and placing your feet deliberately, building coordination in a movement pattern that everyday life requires but your routine may not usually train. Navigating around furniture or adjusting on stairs both demand this lateral control.
Exercise 4: Combined Movement Sequence
The final exercise blends multiple elements: stepping, shifting your weight, and controlling your body through the entire sequence. Siwicki explains that this combines stepping, shifting your weight and controlling your body through the movement, creating an integrated pattern. This mimics the complex sequences your body performs in real-world situations: navigating around obstacles, adjusting balance mid-stride, or catching yourself if you start to slip.
Progress, Not Perfection
Restoring balance after 70 is achievable, but it requires intention and consistency rather than intensity. Move at your own pace, honor where your body is right now, and resist the urge to progress faster than feels secure. Many people notice meaningful improvements in their balance and stability within weeks of regular practice, though your personal timeline will vary. The key is showing up and practicing these four movements regularly, with support always within reach.
Source: Eat This Not That
Frequently Asked Questions
Why does balance decline after 70?
Balance, stability, and strength naturally decline with age, making them important to address through targeted exercise.
Who should talk to a healthcare professional first?
Anyone with a history of falling, experiences of dizziness, or significant balance problems should consult a healthcare professional before attempting these exercises.
What do I need to perform these balance exercises?
You need a clear, level space and a sturdy counter or railing for support. Wear shoes with good grip and remove any obstacles from your training area.
