Balance isn't something we simply lose as we age. It's a skill that can be trained, challenged, and improved.
A recent systematic review and meta-analysis published in Ageing Research Reviews examined 423 clinical trials involving nearly 34,000 older adults to investigate which types of exercise are most effective for improving balance.
The findings reinforce something we see every day in physical therapy: balance training works, but not all balance training is created equal.
What did the research find?
Researchers found that 18 of 19 exercise modalities demonstrated improvements in balance. Some of the most effective included:
Perturbation training: Practicing balance recovery from unexpected disturbances.
Sensory training: Challenging how the body uses sensory information to maintain stability.
Agility and stepping exercises: Improving coordination, movement speed, and the ability to change direction.
Tai Chi and Pilates: Improving different aspects of postural control and dynamic balance.
Importantly, improvements in one type of balance don't necessarily translate to improvements in another. Standing balance, walking balance, reacting to a loss of balance, and navigating obstacles all require different skills.
What does this mean for you?
Balance training should be more than standing on one foot or doing a few exercises near a countertop.
Effective balance training should be individualized, progressively challenging, and designed around the activities you want and need to perform in everyday life.
At Southern Grit PT & Wellness, we don't believe in simply accepting balance decline as an inevitable part of aging.
We want you to confidently navigate stairs, walk on uneven ground, play with your grandkids, travel, and maintain your independence.
Don't wait for a fall to start working on your balance.
Physical therapy can help you identify your specific deficits, develop a targeted balance-training program, and build the confidence and physical capacity to keep doing what you love.
Research: Wang et al. (2026). Exercise modalities for overall and domain-specific balance performance in older adults: A systematic review and Bayesian network meta-analysis. Ageing Research Reviews, 121, 103303.
