How to Improve Balance and Prevent Falls Over 50

By Sarah Avery, PT, DPT | Osteoporosis Expert & Therapeutic Yoga Professional in Saratoga Springs, NY

Improve Balance Over 50

As we move into our 50s and beyond, balance isn’t something we can afford to take for granted. A fall can result in more than just a bruise—it can mean fractures, long recovery times, and a loss of confidence that changes how we move through life. The good news? Balance is something we can train, just like strength or flexibility.

In my work as a physical therapist and medical therapeutic yoga provider, I often hear concerns from patients and clients who feel less steady on their feet than they used to. Whether it’s trouble stepping off a curb, feeling wobbly during yoga, or just sensing that things have shifted, these are signs your body is asking for support—and you can absolutely give it what it needs.

Why Balance Declines with Age

Several changes contribute to balance challenges over 50:

  • Loss of muscle mass and strength, especially in the hips and legs


  • Changes in vision and inner ear function, which affect spatial awareness


  • Slower reaction time, making it harder to catch yourself if you trip


  • Decreased joint mobility and proprioception, making movement feel uncertain


  • Fear of falling, which often leads to reduced activity—causing further decline


If you’ve been diagnosed with osteoporosis or osteopenia, the stakes are even higher. Falls are the leading cause of fracture in people with low bone density, particularly in the spine, hips, and wrists. But that doesn’t mean you have to shrink your life. The answer is to train smart, not to stop moving.



5 Ways to Improve Balance and Reduce Fall Risk

Here are evidence-informed, physical therapist-approved ways to start improving your balance today:

1. Strengthen Your Lower Body—Especially the Hips

The glutes, quads, and calf muscles are key to stabilizing your body. Exercises like sit-to-stand from a chair, heel raises, and standing hip abductions help build that foundation.

2. Practice Single-Leg Balance Daily

Start by standing near a countertop or wall. Lift one foot off the floor and try to hold for 10–30 seconds. Switch legs. Over time, try it with less support, or on a soft surface to challenge your stability.

3. Train Your Core for Postural Control

A strong core helps you respond to sudden shifts in movement and improves your posture—both critical for staying upright. Try gentle exercises like bird dogs, dead bugs, and supported planks.

4. Incorporate Balance-Specific Movements

Dynamic balance exercises like tandem walking (heel-to-toe walking), side steps with resistance bands, or slow-motion lunges are great additions to your routine. These mimic real-life movement patterns that challenge stability.

5. Mind-Body Movement Matters

Yoga and therapeutic movement improve not just physical balance, but also your connection to your body. Learning to move with awareness and intention helps prevent falls by increasing confidence and coordination.

You Don’t Have to Do This Alone

If this feels overwhelming, or if you’ve been told you have osteoporosis and aren’t sure what’s safe for you—you’re exactly who I created OsteoVitality for. This small-group program blends strength training, balance work, and therapeutic yoga in a safe, supportive environment that helps you feel strong and steady again.

If you prefer more personalized guidance, I also offer one-on-one physical therapy and therapeutic yoga sessions tailored to your unique needs.

Let’s work together to keep you active, confident, and strong.
👉 Join OsteoVitality or Book a 1:1 Session to get started.

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