Why Balance Training Matters After 50

Do you need to practise balance once you pass 50, or is that something for much later in life? Here is what falls data and exercise trials show, which simple activities health services suggest, and a 4-week routine you can try at home.

In this article

1. Why does balance change as you get older?
2. How common are falls after 50 and 65?
3. Does exercise really prevent falls?
4. What balance activities do health guidelines suggest?
5. Is tai chi good for balance?
6. How can you build a balance routine over 4 weeks?
7. How can you make your home safer?
8. When should you see a GP about balance?
9. Frequently asked questions
10. Final thoughts
11. Sources and further reading

Why does balance change as you get older?

Balance changes with age because several body systems that keep you upright each decline a little, including vision, the inner ear, sensation in the feet, and leg strength. No single cause explains it, and the changes are gradual, which is why balance training after 50 is about keeping reserves, not reacting to a crisis.

Muscle loss is part of the picture, and we cover it in how fast muscle declines with age and whether you can slow it.

Several systems, one skill

A 2021 review in Frontiers in Neurology (Wagner and colleagues) describes age-related imbalance as the result of declines in sensorimotor function, including somatosensation (the sense of touch and body position), vestibular function (the inner ear), vision, cognition and strength. The authors call the age-related decline in balance a principal contributor to falls among older adults.

The NHS also lists weaker muscles, conditions such as arthritis, stroke or Parkinson's disease, low blood pressure, some medicines, eyesight or hearing problems, and dementia as causes of falls. Many can be checked, so mention balance worries to a clinician early.

How common are falls after 50 and 65?

Falls are common in older adults and become more serious with age. The US Centers for Disease Control and Prevention says more than one out of four people aged 65 and over falls each year, and the WHO ranks falls as the second leading cause of unintentional injury death worldwide, after road traffic injuries.

These numbers come from different countries, so treat them as a broad picture, not a personal prediction.

The WHO fact sheet reports about 684,000 fatal falls each year, with death rates highest among adults over 60. The CDC reports that about 37% of people who fall have an injury that needed treatment or limited activity for at least a day, and that fewer than half tell their doctor. Mention a fall, even a minor one.

Does exercise really prevent falls?

Yes, in older adults living at home, exercise programmes reduce falls, according to the 2019 Cochrane review by Sherrington and colleagues. It pooled 108 randomised trials with 23,407 participants. Exercise lowered the rate of falls by 23% and the number of people who fell by 15%, both with high-certainty evidence.

The idea that strength matters too is explored in how much strength training you need each week.

Who was studied

Trials were done in 25 countries. Participants averaged 76 years old, and 77% were women. Most trials had unclear or high risk of bias.

Which types of exercise worked

Balance and functional exercise reduced the rate of falls by 24% (rate ratio 0.76, 39 studies). Programmes combining several types, most often balance and functional plus resistance exercise, showed a 34% reduction (rate ratio 0.66, 11 studies, moderate certainty). Effects of resistance-only, dance or walking programmes on falls were uncertain.

Effects on quality of life were small to none. Adverse events were mostly non-serious and musculoskeletal. Because average age was 76, these results say less directly about people in their 50s, though building balance earlier is a reasonable bet, not a proven result.

What balance activities do health guidelines suggest?

The NHS suggests older adults do activities that improve strength and balance on at least two days a week, and it lists simple moves such as sideways walking, heel-to-toe walking, the one-leg stand and step-ups. Each can be done at home beside a wall or a sturdy chair.

Starter moves from the NHS

The NHS balance exercises page gives, for example, a heel-to-toe walk of at least 5 steps with a wall nearby, a one-leg stand held for 5 to 10 seconds, 3 times per side with fingertips on a wall, and up to 5 step-ups per leg using a rail or wall. It advises building up slowly.

From easier to harder

The table below is a general, illustrative way to think about progressions. It is not a clinical programme, so move up only when the step before feels steady and easy.

Stop if you feel dizzy or any pain. If you have had falls or a health condition, ask a GP or physiotherapist which exercises suit you.

Is tai chi good for balance?

Tai chi may help prevent falls, according to the Cochrane review, though the evidence is a little less certain than for balance and functional exercise. In 8 trials, tai chi reduced the number of people who fell (risk ratio 0.80, high certainty), but for the rate of falls the evidence was graded low certainty (rate ratio 0.81, 7 trials).

The NHS lists tai chi among strengthening activities in its older adult guidelines. A local class can be a social way to practise.

How can you build a balance routine over 4 weeks?

A balance routine can start with two short sessions a week, using the NHS suggestion of at least twice weekly, then build slowly over four weeks. Each session takes about 10 minutes, and the aim is a habit you can keep, not a test you can fail.

If you wonder whether starting now is worthwhile, is it too late to start exercising at 60 looks at the evidence.

How can you make your home safer?

Simple home changes can lower the risk of a fall, and the NHS suggests grab rails, non-slip mats, tidy floors and well-fitting shoes. Exercise is one part of fall prevention, and the WHO also names home assessment and modification among the approaches for older people.

The NHS advises safety rails on steps, grab rails and a non-slip mat in the bathroom, and clearing clutter and trip hazards such as loose wires or rugs. Wear shoes or slippers that fit well and grip. Have regular eye and hearing checks. If you think a medicine affects your balance, speak to a GP or pharmacist, and do not stop any medicine on your own.

When should you see a GP about balance?

See a GP if you have had a fall or you are worried about your balance or mobility, according to the NHS. A GP may check your balance and may refer you to a specialist falls service. Call 999 if a fall may have injured the head, back, neck or hip, or if you cannot get up.

The NHS dizziness page advises seeing a GP if you are worried about dizziness or vertigo, if it does not go away or keeps coming back, or if you have numbness or weakness in the face, arms or legs. For a fall where someone may be in pain or unwell, it advises NHS 111. This article cannot assess your own risk, so ask a clinician about anything new or worrying.

Frequently asked questions

Is balance training only for older people?

No, but the evidence is mainly from older adults. The Cochrane trials averaged 76 years old, and the NHS guideline applies to older adults. Doing balance work in your 50s is a sensible habit, but the direct fall-prevention evidence for that age group is thinner.

How often should I do balance exercises?

The NHS suggests at least twice a week, and says to build up slowly. A short session of about 10 minutes is enough to start. If you feel steady, you can add a third session, but there is no single best number for everyone.

Do I need equipment for balance exercises?

No special equipment is needed. The NHS balance exercises use a wall or sturdy chair for support, and a rail, wall or low step for step-ups. Comfortable clothing, shoes with a good grip and water nearby are enough to begin.

Can balance exercises help if I have already fallen?

Possibly, but speak to a GP first. The NHS says strength, balance and flexibility exercises can build confidence for people who have fallen or fear falling. A GP can check your balance, look for causes and refer you to a falls service for a plan that suits you.

Is tai chi enough on its own?

It may help, but it is not the only option. The Cochrane review found tai chi may reduce falls, and that balance and functional exercise, or combined programmes, also reduced falls. The best programme is one you will keep doing, with clinician advice if you have health conditions.

Final thoughts

Here is the short recap.

• Balance changes gradually with age, and falls are common, but exercise programmes reduced falls in older adults in a large Cochrane review.
• Simple NHS-style moves such as heel-to-toe walking and one-leg stands, done at least twice a week near a wall, are a safe place to start.
• See a GP if you have had a fall, feel dizzy, or notice new unsteadiness.

Your turn: Which balance move would you try first, and what would help you keep it going each week? Tell us in the comments.

Sources and further reading

1. Sherrington C, Fairhall NJ, Wallbank GK, Tiedemann A, Michaleff ZA, Howard K, Clemson L, Hopewell S, Lamb SE. Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, 2019.
2. Wagner AR, Akinsola O, Chaudhari AMW, Bigelow KE, Merfeld DM. Measuring Vestibular Contributions to Age-Related Balance Impairment: A Review. Frontiers in Neurology, 2021.
3. World Health Organization. Falls fact sheet. WHO, accessed 2026.
4. Centers for Disease Control and Prevention. Older Adult Fall Prevention: Facts about falls. CDC, accessed 2026.
5. NHS. Falls. nhs.uk, accessed 2026.
6. NHS. Falls: prevention. nhs.uk, accessed 2026.
7. NHS. Balance exercises. nhs.uk, accessed 2026.
8. NHS. Physical activity guidelines for older adults. nhs.uk, accessed 2026.
9. NHS. Dizziness. nhs.uk, accessed 2026.