Exercise programs that improve balance

If you worry about falling, you are not alone: falls can cause serious injuries or worse.

The good news is that several kinds of exercise, including yoga, tai chi, Pilates, and specialized balance training, have been linked to better balance and fewer falls.

Yoga in particular has shown positive effects on balance, including fewer falls. Programs with documented benefits generally involved twice-weekly hatha yoga sessions for eight weeks. The focused attention yoga demands has also been shown to sharpen the attention balance requires.

Hatha is a more physical form of yoga rather than a still, meditative one. It centers on pranayamas (breath-controlled exercises), followed by a series of asanas (yoga postures) ending with savasana, a resting period.

Tai chi is a well-studied way to improve balance in older adults. Practicing three times weekly has been shown to reduce the risk of falling. Performed indoors or outdoors, tai chi follows a set sequence of motions. Community-based classes have improved balance and mobility, reduced fear of falling, and increased knee extension and functional strength.

Mat Pilates is a series of floor-based stretching, strengthening, and core exercises. It has shown convincing benefits for dynamic balance, lower-limb strength, and flexibility in the lower back and hips.

Balance-training exercises are designed specifically to reduce falls, especially in the elderly. "Proprioceptive" activities that target postural muscles mainly help with tasks done standing still, while strength-based activities mainly help tasks done in motion. The weakest participants tend to improve the most from these programs.