Ageless Conversations - Dec 29, 2025
Core Fitness and Balance Are the New Strength: Staying Upright After 60
Idon’t think many of us in the over 60 category are chasing six pack abs. The real flex for us is staying upright and independent, which absolutely requires core strength and balance. As of this writing I am still using a cane, and you better believe I’ll do anything I can to avoid falls! A group of researchers from India reviewed 20 studies on seniors and core training. Their verdict? Strengthening the deep muscles around your abdomen, spine, pelvis, and hips makes a huge difference:
Steadier walking and smoother movement.
Better posture (I can hear my physical therapist's voice in my head “stand up straight!”).
Improved balance—both standing still and moving.
Reduced fall risk, which is one of the biggest health threats as we age.
More independence and quality of life.
So, while I want to look inoffensive in a swimsuit come summer, strengthening my core is about way more than that. I want to be walking on my own with great posture and not falling. I’m sure you want the same.
Everyone talks about cardio and strength, but balance often declines faster than muscle. And it sneaks up on you one little stealth wobble at a time. The Mayo Clinic tested balance using the unipedal stance (aka: “Can you stand on one leg without tipping over?”).
Results showed balance drops noticeably with age:
- About 2.2 seconds lost per decade on the non‑dominant leg.
- About 1.7 seconds lost per decade on the dominant leg.
Falls aren’t just embarrassing; they can be disabling or even deadly. However, if you can hold a one‑legged stance for 30 seconds (even with a wobble), you’re doing great. I tested myself today (not by myself– Dave, my personal bodyguard, stood with arms wide as close as possible without touching me). Anyway, I was able to stand on each leg solo for 30 seconds, even while recovering from a spinal injury. Why? Because I’ve been working hard on balance, strength, and muscle mass. Try it yourself: set a timer, stand on one leg, and see how long you last. Don’t worry if you sway some, because staying upright is what matters. If you completely tip over, take that as a sign to start balance training ASAP. If you haven't taken the recommended balance test, you can find it here. Tell us how you did!
Balance is powered by muscles and the nervous system. As both weaken with age, balance suffers. And studies show that people who mix strength training with cardio workouts show huge improvements in balance. The studies also show that folks who skipped exercise actually got worse. So if we do nothing, we will decline. We do not want to decline!!We want to dance! We want to hike, bike, and play with high energy grandkids! I may never be free of some pain and loss of sensation, but by golly I’m going to do everything I can to stay upright and vital. We can’t wait until we’re totally wobbly. We have to start now, because every rep of exercise is an investment in staying fabulous, not fragile.
Because we (and our physical therapists) think that balance, core and stability are so critical in maintaining full mobility as a senior, we've put together a simple workout plan that I use daily during my own therapy, and that is recommended by the latest research and data for folks over 50. Scroll down to see the full workout, equipment recommendations and a video examples.
Recommended Exercise Equipment
I recommend using an exercise ball for this type of workout as it helps keep me steady while maintaining my core. I also use a yoga mat for any of my floor work so that my joints have more cushion. The options below are our recommended choices based on quality, need and pricing.
Amazon basics yoga mat
★★★★⯪ 106.8K 4.6 Stars on Amazon
$21.58
- 1/2 inch thickness offers comfortable padded support
- Durable foam construction offers stretchability and springs back into shape
- Elastic strap for secure rolled-up mat storage
ProBody Balance Ball
★★★★⯪ 11.4K 4.5 Stars on Amazon
$18.45
- Anti-burst and slip resistant
- High quality, durable materials
- Includes Exercises, quick pump, and plugs
- Recommended by physical therapists for core and balance training
Bosu Hemisphere Ball
★★★★⯪ 11.4K 4.5 Stars on Amazon
$159.99
- Crafted with nonslip, burst resistant materials
- Solid base with rubberized non-skid material
- Made for stability, core, balance, and cardio
- Perfect for seniors looking to strengthen core muscle groups and balance
As an Amazon Associate, we earn from qualifying purchases at no extra cost to you.
Before You Begin: Always Remember to Zip Up
**Important things to do while doing these exercises:
-Gently squeeze and lift your sphincter muscle, as if you’re gently holding and lifting a blueberry.
-Engage the muscles just inside of your hip bones (put your hand there so you can feel it)
-Keep low back straight and not curved.
You can practice these three things while lying on your back before you start.
Start with Beginner-Friendly Balance Moves with an Exercise Ball
Next up are the Basic Core Exercises
Bringing it all Together
By weaving this routine into your weekly workouts, you’ll steadily strengthen your core, improve balance, and boost stability—making strength training and cardio easier to stick with while helping you stay mobile as you age. If you haven’t tried our simple weightlifting routine yet, you can check it out here. It includes a full month of guided workouts with video examples to follow along with. These are habits everyone can benefit from, and they became a true game changer for me after my spinal injury.
