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Pilates for Improved Balance: Preventing Falls in Adults over 50

Here’s a scary fact: for people over 50, being unable to stand on one foot for 10 seconds is associated with a higher risk of death from ANY cause within the following decade.

That’s according to the findings of a recent study published in the British Journal of Sports Medicine.

The numbers don’t lie either. The article states that there are approximately 36 million falls each year, 36,000 of which result in death.

If there is one thing we all have in common as we age it is a loss of balance. Regardless of your DNA, you will start to notice a decline in your balance between the ages of 40 to 50.

Are You Ready for the Good News?

You can easily improve your balance! You don’t need long intense exercise classes or to adopt the “no pain, no gain” mentality.

Short, simple exercises performed every day can help to improve your balance in as little as a few weeks.

As a certified Pilates instructor specializing in working with adults over 50, I believe balance is one of the most important factors to work on in this season of life. I personally see my clients gain a newfound sense of confidence when they improve their balance.

As we age, our bodies undergo a number of changes, including a loss of balance and flexibility. Falls are a common problem among seniors, and they can have serious consequences, including fractures and other injuries.

Ultimately, the effects of good balance are key to keeping you safe and living life to the fullest.

And Here’s Where It Gets Interesting…

There are many exercises that can help improve balance, but one of the most effective is Pilates.


  • It strengthens key stabilizing muscles of your body that support good balance.
  • It’s low impact which is gentle on your joints.
  • It builds bone density which helps to avoid bone fractures.
  • It improves lower body strength which builds a solid foundation as you move about your day.
  • It builds your deep core muscles which is essential for good balance.

Pilates Checks All the Boxes to Improve Balance

I take balance work very seriously as I see how seniors struggle with their balance which leads to feeling unsteady on their feet and increases the chance of a hospital visit – something that we all want to avoid at any stage of life. I can confidently say that all my members in my Pilates classes could pass the 10-second balance test.

Why Pilates?

Overall, Pilates is an excellent form of exercise if you are looking to improve your balance. Pilates exercises can strengthen your balance by working your core muscles, increasing your body awareness, and providing a low-impact form of exercise that can be done anywhere. Incorporating Pilates into your routine can reduce the risk of falls and improve your overall quality of life.

If you are looking to improve your balance, check out my short YouTube video below. Make sure to have a chair handy or stand close to a wall for added support if needed.

If you’re ready to continue your journey to better balance, I have created a Balance Bootcamp series. This 5-part series of classes includes a mix of standing and mat work Pilates exercises to build the key muscle groups you need to foster good balance, keep you safe and feel your best.

Remember: It’s never too late to work on your balance. It may just save your life!

Let’s Have a Conversation:

How is your balance? Have you noticed a decline in your balance over the years? What exercises do you do to maintain your balance?

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Shaggy Maggie

My doctor pal told me of this.

But she said WITH CLOSED EYES. Can you
clarify, please.

Christine Kirkland

Closing your eyes (or one eye) is a way to challenge yourself when practicing your balance. Our gaze plays a role in helping us to balance but when that is taken away it becomes that much harder!


Looks like it would be very good for both my husband and myself.


The Author

Christine Kirkland is a certified Pilates Instructor who has helped women worldwide reduce pain, tone their bodies, and improve full-body strength and balance. Replace ”no pain, no gain” workouts with gentle and effective online Pilates classes. Join her On Demand Pilates Studio today with a FREE 7-day trial.

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