Imagine walking across a thin strip of webbing suspended 15 feet above a river, surrounded by ancient trees. That’s how Adam Grosowsky, a 67-year-old pioneer of slacklining, still spends his mornings. Most of us won’t follow him there — and we don’t need to.
But Grosowsky’s insight applies to everyone: “As you get older, you realise how much you took for granted. Your balance starts to erode, and you kind of have to keep restoring it, revisiting it every day.”
For older adults living at home, balance isn’t just a fitness goal — it’s a foundation for independence, safety, and confidence in daily life. The good news is that research suggests it’s never too late to work on it.
Balance Is More Than Just Standing Still
Many people assume balance is a single skill you either have or you don’t. In reality, it’s a conversation between several systems working together at once.
According to Laurie King, a neurology professor at Oregon Health & Science University and co-director of the Balance Disorders Laboratory, balance depends on three sensory systems: your vision, your inner ear (vestibular system), and proprioception — your body’s sense of where it is in space. These work alongside strength, flexibility, and coordination to keep you upright.
As we age, each of these systems can gradually weaken. But Dr. King is clear: “People may feel there’s nothing they can do as balance declines with age, but the evidence is strong that exercise can improve balance. It’s never too late to start.”
Start With Strength and Flexibility
Before focusing on balance drills, it helps to build the physical foundations underneath them. Stronger muscles and more flexible joints give your balance systems something solid to work with.
Simple, classic movements go a long way here. Exercises like squats, lunges, sit-to-stands, planks, and the bird dog — where you extend opposite arm and leg while on all fours — build core stability, which is central to staying upright. These are accessible, low-impact movements that can often be adapted for different fitness levels and physical conditions.
For those managing pain, injury, or complex health needs, it’s always worth speaking to a healthcare professional before starting a new exercise routine. At SD Care, our team supports clients to stay as active and independent as possible, working alongside their wider care network. Learn more about our home care services.
Practise Engaging Different Balance Systems
Once you feel more comfortable with basic strength exercises, the next step is to practise balance directly — and to vary which systems you’re calling on.
A good place to begin is with static balance: holding a tree pose, or standing with one foot directly in front of the other (heel to toe). From there, you can progress to dynamic balance — moving forward, backward, and side to side, or varying your pace.
One surprisingly effective tool? A strip of painter’s tape on the floor. Walking back and forth along it, balance-beam style, trains many of the same skills as more advanced equipment. If you want more of a challenge, try standing on a foam pad or cushion — and, when you feel ready, try it with your eyes closed.
“When you stand on an unstable surface with your eyes closed, you’re relying much more on your vestibular system, so you’re essentially training your brain to use that information more efficiently,” Dr. King explains.
Keep Changing Your Routine
Repetition has its limits. Dr. King notes that doing the same exercises over and over is unlikely to deliver lasting improvements: “You have to mix it up and periodically change your routine.”
Variety also helps because balance isn’t purely physical — it has a significant cognitive dimension too. When we walk, we’re simultaneously making decisions, adjusting our movement, responding to our surroundings, and staying upright. Activities that engage the mind as well as the body may offer particular benefit.
Tai chi and racket sports are well-regarded options. But one of the simplest and most joyful suggestions? Dance. Starting with a gentle side-to-side sway and gradually adding turns, kicks, or hops can support balance, coordination, and cognitive engagement all at once — no special equipment required.
Why Balance Matters Especially in Later Life
Falls are one of the most significant risks for older adults living at home. They can affect confidence, independence, and quality of life — and the fear of falling can itself lead to reduced activity, which compounds the problem over time.
Regular balance training may help reduce this risk, though it is not a guarantee, and individual needs vary widely. For those living with conditions that affect stability — such as dementia, neurological conditions, or chronic pain — tailored support is especially important.
At SD Care, we understand that staying safe and confident at home looks different for every person. Our care teams work with clients and their families to identify what matters most, and to provide support that’s both practical and deeply personal.
If you or someone you love is living with dementia, balance and spatial awareness can be particularly affected. You can find out more about how we approach this through our dementia care services. For those managing ongoing pain that limits movement and mobility, our holistic pain management support may also be relevant.
Small Steps, Meaningful Change
You don’t need a slackline or a foam pit to train your balance. A strip of tape on the kitchen floor, a slow dance in the living room, or a daily single-leg stand while waiting for the kettle to boil — these small, consistent habits can make a real difference over time.
Research suggests that balance can be improved at any age, and that the benefits extend well beyond physical steadiness. Greater confidence, more independence, and a stronger sense of connection to your own body are all part of the picture.
As Mr. Grosowsky himself puts it: the work is never really finished — but it’s always worth doing.
How SD Care Can Help
If you’re supporting an older loved one at home and have concerns about their mobility, safety, or independence, our team at SD Care is here to help. Rooted in the Franciscan tradition of compassionate, holistic care, we support individuals and families across Surrey, Guildford, and London with warmth, skill, and genuine dedication.
Whether you’re exploring home care, complex care, or end-of-life support, we’d love to have a conversation. Please don’t hesitate to get in touch — we’re here whenever you’re ready.