The Science of Balance in Seniors: How Yoga Can Keep You Steady on Your Feet

Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA

Empowering older adults to move, breathe, and thrive with grace and vitality.

As we age, maintaining balance becomes a bit like keeping a stack of pancakes from toppling over—possible, but requiring some focus! Balance is essential for staying independent, avoiding falls, and moving confidently through daily life. The good news? Yoga offers a science-backed way to improve stability and keep you on your feet longer. Let’s explore why balance declines with age and how yoga can help.

Why Balance Matters More as We Age

Falls are one of the leading causes of injury in older adults, affecting millions each year. In fact, research has shown that nearly one-third of adults over 65 experience a fall annually, making fall prevention a critical aspect of aging well (Horak & King, 2020). Balance is more than just staying upright; it involves multiple systems in the body working together:

• The Vestibular System (inner ear) helps detect motion and maintain equilibrium.

  
  

• Proprioception (body awareness) informs the brain about body position and movement.

  
  

• Muscle Strength & Coordination ensure controlled movement and stability.

  
  

With age, these systems weaken, making everyday tasks—like stepping off a curb or reaching for an object—more challenging. However, studies indicate that targeted exercises, such as yoga-based training, can improve balance and reduce fall risk (Sherrington, Fairhall, & Lord, 2017).

How Yoga Improves Balance

Yoga enhances stability by strengthening muscles, improving proprioception, and increasing focus. It encourages slow, controlled movements that engage stabilizing muscles and reinforce postural awareness. Research has shown that yoga-based exercise leads to significant improvements in both static and dynamic balance among adults over 60 (Youkhana, Dean, Wolff, Sherrington, & Tiedemann, 2016).

By practicing yoga, seniors can improve reaction times, develop stronger mind-body coordination, and cultivate the ability to remain steady even when unexpected shifts in movement occur. Additionally, the breath control and mindfulness aspects of yoga help enhance concentration, which plays a key role in maintaining balance.

Final Thoughts

Balance isn’t just about standing still—it’s about moving through life with confidence. Yoga provides a fun, effective way to train your body and mind for better stability. Whether you’re new to yoga or looking to refine your practice, incorporating balance-focused techniques can keep you steady and strong.

Ready to take the next step? Download the Young Heart Yoga App for guided practices designed specifically for active older adults. Your future self will thank you!

About the Author

Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.

Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life.

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References

• Horak, F. B., & King, L. A. (2020). A review of balance training and fall prevention in older adults. Journal of Aging and Physical Activity, 28(3), 345–358. https://doi.org/10.1123/japa.2019-0304

• Sherrington, C., Fairhall, N. J., & Lord, S. R. (2017). Exercise for preventing falls in older people: An updated systematic review and meta-analysis. British Journal of Sports Medicine, 51(24), 1750-1758. https://doi.org/10.1136/bjsports-2016-096547

• Youkhana, S., Dean, C. M., Wolff, M., Sherrington, C., & Tiedemann, A. (2016). Yoga-based exercise improves balance and mobility in people aged 60 and over: A systematic review and meta-analysis. Age and Ageing, 45(1), 21-29. https://doi.org/10.1093/ageing/afv175