How Core Training Can Improve Balance


Improving balance is one of the biggest priorities and goals that our clients have when they come see us. It makes sense, given that falling is the most threatening event to older adults. Falls also make up the leading cause of all fatal and non-fatal injuries. So the million dollar question is,

“How Do I Improve My Balance?”

Unfortunately, there isn’t just one thing that will do it. There are lots of different activities and exercises that can and have been proven by science to improve your balance. Over the next couple weeks we’ll be covering what the latest research has shown as the most beneficial ways to improve balance.

Core Instability Training

In a study found in the Journal of Gerontology in 2013, researchers wanted to see the effects of core instability training on older adults. Core instability training is challenging the core with an unstable surface. Think of doing a plank and instead of doing it on the floor or a bench, your arms are on an exercise/Swiss ball. That’s core instability training (CIT). Here’s what researchers concluded about the study,

“CIT proved to be a feasible exercise program for seniors with a high adherence rate. Age-related deficits in measures of trunk muscle strength, spinal mobility, dynamic balance and functional mobility can be mitigated by CIT. This training regimen could be used as an adjunct or even alternative to traditional balance and/or resistance training.”

Basically, it improved balance, and other core strength measures. So even though balance wasn’t being actively trained, it improved by strengthening the core.

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