{"id":784,"date":"2026-05-24T16:32:00","date_gmt":"2026-05-24T16:32:00","guid":{"rendered":"https:\/\/drouki.com\/?p=784"},"modified":"2026-05-24T16:32:00","modified_gmt":"2026-05-24T16:32:00","slug":"5-morning-exercises-that-will-improve-your-balance-faster-than-yoga-even-after-60","status":"publish","type":"post","link":"https:\/\/drouki.com\/?p=784","title":{"rendered":"5 morning exercises that will improve your balance faster than yoga, even after 60"},"content":{"rendered":"<p><\/p>\n<div>\n<p>Starting your morning with these movements is very beneficial for balance.<\/p>\n<aside class=\"instaread-player-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/aside>\n<p>\t\t\t\t\t\t<!-- Cached content expires at 1779684078 --><\/p>\n<p>Middle age is a time to be conscious of balance. Falling and injuring yourself is common, so balance exercises are important. These problems begin to develop at this stage in life as joint stiffness and decreased sensory function occur, as well as a natural loss of muscle known as sarcopenia.<\/p>\n<p>Falls are the number one cause of injury for adults over 65, and proper training can strengthen muscle memory and neural pathways to help prevent missteps, trips, and trips. One of the great benefits of developing a sense of balance is that it helps you maintain your ability to perform everyday tasks and maintain your overall independence.<\/p>\n<p>I talked to him. <b>Elizabeth &#8220;Liz&#8221; Hilliard<\/b>Sharing her ideal routine, she is a certified Pilates instructor and owner of the Hilliard Studio Method. Hilliard helps women of all ages, at every stage of life, build strong, healthy bodies.<\/p>\n<p>Here are five morning exercises that will improve your balance faster than yoga, even after age 60. According to Hilliard, these exercises cover three important functions: proprioception, vestibular, and muscle strength.<\/p>\n<p>&#8220;Yoga primarily develops proprioception and mobility, but overloads the vestibular system and builds insufficient strength for reactive recovery,&#8221; she explains.<\/p>\n<h2 id=\"single-leg-stand-with-eyes-closed\" class=\"o-slide-title\" data-num=\"1\"><span>One leg stand with eyes closed<\/span><\/h2>\n<p><iframe loading=\"lazy\" title=\"What Single Leg Stance Assessment can tell you\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/A9pi7_JRgwQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u201cIn yoga, it is common to stand on one leg, but closing your eyes gives you more strength.<br \/>The vestibular system and proprioception are the first to fail as we age,\u201d says Hilliard.<\/p>\n<ol>\n<li>Stand tall on a flat surface with your feet hip-width apart and your arms at your sides.<\/li>\n<li>Shift your weight to your left foot.<\/li>\n<li>Lift your right foot off the floor.<\/li>\n<li>Activate your core by stacking your shoulders over your ribs and keeping your hips level.<\/li>\n<li>Time begins when your feet leave the floor and stops when your feet touch the ground.<\/li>\n<li>Close your eyes and balance on one leg.<\/li>\n<li>Repeat on the other side.<\/li>\n<\/ol>\n<aside class=\"c-article__related-link-aside\">\n<p class=\"c-article__related-link\"><span class=\"c-article__related-link-inner\">This 5-minute morning routine will build more strength than an hour-long workout after 50<\/span><\/p>\n<\/aside>\n<h2 id=\"heel-to-toe-tandem-walk\" class=\"o-slide-title\" data-num=\"2\"><span>tandem walk from heel to toe<\/span><\/h2>\n<p><iframe loading=\"lazy\" title=\"Tandem walk\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/deJzbPpJtLI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/p>\n<p>&#8220;Walking narrowly in steps is about how you support your body. Walking heel-to-toe directly trains your gait stability to prevent falls. It challenges the narrow base of support your body actually uses when walking, rather than a static wide stance,&#8221; Hilliard explains.<\/p>\n<ol>\n<li>Stand tall.<\/li>\n<li>Begin walking in a straight line, heel to toe, with one foot directly in front of the other.<\/li>\n<li>Take 10 steps without losing your balance.<\/li>\n<\/ol>\n<aside class=\"c-article__related-link-aside\">\n<p class=\"c-article__related-link\"><span class=\"c-article__related-link-inner\">    4 chair exercises that will strengthen your legs faster than squats, even after 55<\/span><\/p>\n<\/aside>\n<h2 id=\"lateral-band-walk\" class=\"o-slide-title\" data-num=\"3\"><span>lateral band walk<\/span><\/h2>\n<p><iframe loading=\"lazy\" title=\"Lateral Band Walks\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/RW4ZvH22l48?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>&#8220;Improving your lower body strength is one of the best ways to improve your balance. Create resistance with a loop band around your thighs during side steps to strengthen your hip abductors. Yoga rarely loads these muscles with enough resistance,&#8221; notes Hilliard.<\/p>\n<ol>\n<li>First, place a resistance band around your ankles or thighs.<\/li>\n<li>Walk sideways with your knees slightly bent to control your movement.<\/li>\n<li>Repeat in the opposite direction.<\/li>\n<\/ol>\n<aside class=\"c-article__related-link-aside\">\n<p class=\"c-article__related-link\"><span class=\"c-article__related-link-inner\">    If you can perform these three balance tests at the age of 60, your body will become 20 years younger.<\/span><\/p>\n<\/aside>\n<h2 id=\"calf-raises\" class=\"o-slide-title\" data-num=\"4\"><span>calf raise<\/span><\/h2>\n<p><iframe loading=\"lazy\" title=\"Standing calf raises\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/Km0QS46bTEA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>&#8220;Standing on a step and letting your heels dangle stretches the back of your legs, and then pressing the balls of your feet on the step to engage your calves engages multiple muscles essential for balance,&#8221; says Hilliard. &#8220;Ankle strength and plantarflexor strength are among the strongest predictors of fall prevention. This exercise increases stability.&#8221;<\/p>\n<ol>\n<li>Start by standing tall with your feet hip-width apart, facing a sturdy chair and resting your hands lightly on the backrest.<\/li>\n<li>Train your core.<\/li>\n<li>Stand on your toes slowly.<\/li>\n<li>Press and hold at the top for 2-3 seconds.<\/li>\n<li>Lower your hips in a controlled manner.<\/li>\n<\/ol>\n<aside class=\"c-article__related-link-aside\">\n<p class=\"c-article__related-link\"><span class=\"c-article__related-link-inner\">    If you can do these 8 lower body movements, your leg strength will be elite.<\/span><\/p>\n<\/aside>\n<h2 id=\"sit-to-stand\" class=\"o-slide-title\" data-num=\"5\"><span>sit and stand<\/span><\/h2>\n<p><iframe loading=\"lazy\" title=\"Sit-to-Stand Longevity Test\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/IzYftUVNDbw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><span aria-hidden=\"true\" style=\"display: none\">6254a4d1642c605c54bf1cab17d50f1e<\/span><\/p>\n<p>\u201cSitting and standing exercises are one of the most functional movement patterns for independence,\u201d says Hilliard. &#8220;Lowering your body into a chair and then getting back up without using your hands to push yourself off the chair requires eccentric quadriceps control, lower back strength, and momentum management at the same time, making it a demanding exercise that you won&#8217;t find in a typical yoga class.&#8221;<\/p>\n<ol>\n<li>Sit in front of a sturdy chair and place your feet under your knees.<\/li>\n<li>Lean forward a little.<\/li>\n<li>Try to stand up without using your knees, hands, or additional support.<\/li>\n<li>Use the controls to slowly sit back up.<\/li>\n<\/ol><\/div>\n<div>\n<p>Alexa Meraldo<\/p>\n<div class=\"c-article-short-bio__bio\">\n<p>\t\tAlexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has over 11 years of experience covering wellness, fitness, food, travel, lifestyle, and home. Read more about Alexa\n\t\t\t<\/p><\/div>\n<\/div>\n<p>#morning #exercises #improve #balance #faster #yoga<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Starting your morning with these movements is very beneficial for balance. Middle age is a time to be conscious of balance. Falling and injuring yourself is common, so balance exercises are important. These problems begin to develop at this stage in life as joint stiffness and decreased sensory function occur, as well as a natural &#8230; <a title=\"5 morning exercises that will improve your balance faster than yoga, even after 60\" class=\"read-more\" href=\"https:\/\/drouki.com\/?p=784\" aria-label=\"Read more about 5 morning exercises that will improve your balance faster than yoga, even after 60\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":785,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[1868,622,751,502,1436,856,1869,747,1870],"class_list":["post-784","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","tag-balance","tag-exercises","tag-faster","tag-fitness","tag-improve","tag-morning","tag-morning-exercise","tag-over-60-years-old","tag-yoga"],"_links":{"self":[{"href":"https:\/\/drouki.com\/index.php?rest_route=\/wp\/v2\/posts\/784","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/drouki.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/drouki.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/drouki.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/drouki.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=784"}],"version-history":[{"count":0,"href":"https:\/\/drouki.com\/index.php?rest_route=\/wp\/v2\/posts\/784\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/drouki.com\/index.php?rest_route=\/wp\/v2\/media\/785"}],"wp:attachment":[{"href":"https:\/\/drouki.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=784"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/drouki.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=784"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/drouki.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=784"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}